Handstand Push-Up

Handstand push-ups are an advanced bodyweight exercise that strengthens the upper body, especially the shoulders, triceps, upper back and core muscles. The exercise combines balance, stability and strength, and is ideal for those who want to develop their body control. Although this exercise is demanding, you can build up to a full handstand push-up through progression exercises.

Correct form and technique

How to perform a handstand push-up correctly:

  1. Start by placing your hands shoulder width apart, approximately 15-30 cm from a wall for support.
  2. Kick your legs up so that you are standing in a stable handstand against the wall.
  3. Engage your core by pulling your navel in toward your spine, and keep your body straight.
  4. Slowly lower your head towards the floor by bending your elbows to approx. 90 degrees.
  5. Push yourself back up to the starting position by pushing hard through your hands and straightening your elbows.

Control the movement to avoid "slamming" your head against the floor, and keep your core engaged to stabilize your body.

Common errors

Here are some common mistakes to avoid:

  • Sway in the lower back: Keep your core engaged to prevent your back from swaying when you lower yourself down.
  • For rapid descent: Perform the movement slowly and controlled to protect the neck and shoulders.
  • Poor hand placement: Make sure your hands are well planted and at the correct width for optimal support and balance.

Modifications and variations

Depending on your fitness level, you can try these variations:

  • Beginners: Start with girl push-ups or handstands against the wall to build strength before attempting a full handstand push-up.
  • Advanced: Try performing the exercise without wall support or add weight to increase the resistance.

Number of repetitions and sets

Perform 2-3 sets of 3-5 repetitions at a controlled pace. Focus on quality and stability rather than speed.

Breathing technique

Breathe in as you lower yourself down, and breathe out as you push yourself back up. This helps maintain stability and control throughout the exercise.

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