Handstand push up

Exercise overview

Primary muscle group: Shoulders

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 8

Description: Starting 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. Body Alignment: Maintain a tight core and glutes. Fully extend your arms and legs. Ensure your feet are together, resting against the wall. Begin Descent: Lower your body by bending your elbows at a 45-degree angle. Keep your body tight and controlled. Bottom Position: Lower yourself until the top of your head lightly touches the ground. Push Back Up: Push through your hands to return to the starting position. Keep your legs straight and core engaged. Repeat: Complete the recommended number of repetitions.

Exercise ID: 00122

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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