Handstand Push-Ups

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Jun Wang

Public Speaker and Life Coach, Advocate for Personal Growth and Resilience, Committed to Helping Individuals Overcome Challenges.

NOV 11, 2024

Ready to master the handstand push-up? This step-by-step guide takes you from building core and shoulder strength to achieving the balance and power needed for 10 full reps. With patience and practice, you’ll soon be pressing yourself up and down like a pro—stronger and more confident with every step!

Steps:

Pike Push-Ups

Start in a downward-facing dog position. Lower your head toward the floor, then press back up. Aim for 3 sets of 10 reps to strengthen shoulders.

Wall Walks

Walk your feet up the wall from a plank until you’re inverted with your belly facing the wall. Hold for 20-30 seconds to build shoulder stability and confidence.

Wall Handstand Hold

Kick up into a handstand against the wall. Hold for 20–30 seconds, working up to 3 sets to build endurance and balance.

Wall Handstand Push-Ups

Lower yourself partway and press back up. Start with 5 reps, increasing as you build strength and control.

Freestanding Handstand Hold

Practice holding a handstand without the wall for balance. Work up to holding it steady for 5–10 seconds.

Full Handstand Push-Up

Once confident, lower yourself in a handstand until your head almost touches the floor, then press back up. Begin with a few reps, gradually building up to 10!

Opportunity costs:

Reduced Upper-Body Workouts: Focusing on balance for handstand push-ups means you may need to cut back on other upper-body exercises to make time for skill practice.

Extra Shoulder and Core Training: To progress safely, you’ll invest additional time strengthening your shoulders, core, and wrists.

Confronting Fear of Falling: Being upside-down can feel intimidating, so you’ll need to work through this discomfort to master the handstand push-up.

Wellness:

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Notes:

Warm Up Thoroughly: Begin each session with a warm-up to prepare your wrists, shoulders, and core. Include wrist circles, shoulder stretches, and light bodyweight exercises to prevent strain.

Practice Deep Breathing: Breathing steadily in an inverted position can be tricky but is essential for maintaining control. Practice calm, controlled breaths to keep your core and shoulders steady during the movement.

Take It Slow and Steady: Handstand push-ups are advanced, so listen to your body and don’t rush. Each week’s exercises are building blocks, so stick with each step until you’re ready to move on.

Focus on Technique Over Reps: The goal is quality, not quantity, especially at the beginning. Pay close attention to form and technique to build confidence and prevent injury.

Use a Spotter if Possible: Having a partner to help with balance or offer support can make learning freestanding handstands and push-ups safer and easier. If you don’t have a spotter, practice near a wall.

Rest and Recovery:Handstand push-ups are tough on the shoulders and wrists. Ensure you’re taking rest days and doing recovery work, like stretching and light mobility exercises, to stay injury-free.

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