Handstand Push Up

Muscles Involved

The handstand push up is a challenging compound exercise that primarily targets the shoulders, particularly the deltoids, as well as the triceps and the upper chest. In addition to these primary muscles, several secondary muscles come into play to stabilize the body during the movement. The core muscles, including the rectus abdominis and obliques, are engaged intensely to maintain balance and control, while the muscles of the upper back, including the trapezius and rhomboids, work to stabilize the shoulder blades throughout the exercise. The handstand push up, therefore, offers a comprehensive upper body workout that also requires significant core strength.

Top Mistakes

• Neglecting core engagement, which can lead to a lack of stability and poor balance.
• Allowing the elbows to flare out, which can place undue stress on the shoulders.
• Failing to lower the head adequately, which limits the effectiveness of the exercise and can lead to injury.
• Not maintaining a straight line from head to heels, resulting in an inefficient lifting position.

Execution Tips

• Start with your hands shoulder-width apart, directly beneath your shoulders for optimal support.
• Engage your core and keep your body rigid throughout the movement to maintain a straight line.
• As you lower yourself, keep your elbows tucked in close to your body and focus on lowering your head until it nearly touches the ground.
• Press through your palms and raise your body back up, ensuring you keep the core tight and hips aligned with your shoulders.
• Practice against a wall if you're a beginner, using it for support as you build strength and stability.

Workouts

Incorporating handstand push ups into a workout routine can enhance upper body strength and stability. For beginners, aim for 3 sets of 5-8 repetitions, allowing sufficient rest time between sets. As you progress, try to increase the repetitions to 10-15 per set. Pair handstand push ups with exercises like pike push ups, shoulder press, and planks to create a well-rounded upper body and core workout. A great routine might include 3 sets of each, integrating rest periods to maintain performance quality throughout the session.

Conclusion

The handstand push up is an advanced exercise that not only builds impressive upper body strength but also improves balance, coordination, and body awareness. Regularly incorporating this movement into your training can lead to increased shoulder and core strength, benefiting various athletic pursuits and daily activities. With practice and attention to form, the handstand push up can elevate your fitness level and contribute to overall upper body functionality.