Get ready to flip the classic pushup on its head -– literally!
While the triceps take on an average of 70% of the body’s weight during
normal pushups, handstand pushups load on almost 100% of the weight onto
your arms and shoulders. A perfect handstand pushup is ultra-hard to
master since it is performed free-standing and held in the air. This
requires tremendous strength, balance and total body control.
To work up to it, it’s important to first feel comfortable upside-down. The first step is to throw yourself up against a wall into handstand. If this is too scary, try starting off with a headstand until you get used to the feeling of blood rushing to your head. From a handstand position, arch your back slightly and spread out your fingers. Keep your core tight and lower yourself down SLOWLY until you touch the top of your head to the ground. To avoid smashing your head open, place a pillow or mat between your hands. With practice, you’ll get strong enough to lower down completely to the ground and press back up. Once you’re strong enough to perform 10 wall-assisted handstand pushups, work on your freestanding handstands until you can hold one steady for at least 30 seconds. From here you have all the necessary tools to perform the coveted freestanding handstand pushup. Congratulations, you’ve accomplished one of the toughest calisthenic exercises out there.
To work up to it, it’s important to first feel comfortable upside-down. The first step is to throw yourself up against a wall into handstand. If this is too scary, try starting off with a headstand until you get used to the feeling of blood rushing to your head. From a handstand position, arch your back slightly and spread out your fingers. Keep your core tight and lower yourself down SLOWLY until you touch the top of your head to the ground. To avoid smashing your head open, place a pillow or mat between your hands. With practice, you’ll get strong enough to lower down completely to the ground and press back up. Once you’re strong enough to perform 10 wall-assisted handstand pushups, work on your freestanding handstands until you can hold one steady for at least 30 seconds. From here you have all the necessary tools to perform the coveted freestanding handstand pushup. Congratulations, you’ve accomplished one of the toughest calisthenic exercises out there.
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