Handstand push up
Handstand push ups are a challenging bodyweight exercise that targets the shoulders, triceps, chest, and core. Benefits include improved upper body strength, enhanced balance, and increased shoulder stability. They primarily activate the deltoids, pectorals, triceps, and core muscles. Athletes profit from this exercise through increased muscle endurance, better body control, and a strong foundation for other advanced movements. Perfect for those looking to boost overall upper body power and coordination.
| Primary muscle group: | Shoulders |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
8
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Starting Position: Stand 3 to 4 feet away from a wall. Bend at the waist and place your hands 4 to 6 inches from the wall. In one swift motion, kick your legs up toward the wall, keeping them straight.
- 2Body Alignment: Maintain a tight core and glutes. Fully extend your arms and legs. Ensure your feet are together, resting against the wall.
- 3Begin Descent: Lower your body by bending your elbows at a 45-degree angle. Keep your body tight and controlled.
- 4Bottom Position: Lower yourself until the top of your head lightly touches the ground.
- 5Push Back Up: Push through your hands to return to the starting position. Keep your legs straight and core engaged.
- 6Repeat: Complete the recommended number of repetitions.
Tips & Tricks
Thorough Warm-Up: Ensure your shoulders, wrists, and core are properly warmed up to avoid injuries.
Wrist Mobility: Incorporate wrist stretches and mobility exercises to handle the pressure and strain better.
Body Alignment: Focus on maintaining a straight line from your hands to your feet. Engage your core and glutes to keep your body rigid.
Hand Placement: Place your hands slightly wider than shoulder-width apart. This provides better stability and balance.
Controlled Descent: Lower yourself slowly to maximize strength gains and control. Avoid letting your head crash down.
Use a Wall: Practice against a wall to build confidence and strength without worrying about balance initially.
Spotter Assistance: If you’re new to the exercise, consider having a spotter for extra safety and guidance.
Partial Range: Start with partial handstand push-ups if full range is too difficult. Focus on increasing the depth slowly over time.
Negative Reps: Utilize negatives by starting at the top position and slowly lowering yourself down before pushing back up.
Post-Workout Stretching: Incorporate stretches focused on the shoulders, wrists, and upper back to aid recovery.
Consistent Practice: Consistency is key. Perform handstand push-ups regularly to build strength and improve technique.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
