Handstand push-ups are great for building deltoid (shoulder) strength and give you a deep burn in your shoulders letting you know that you're performing a powerful bodyweight movement. True handstand push-ups are completed without the need for a spotter or wall, however in the interest of this article we will talk about the beginner variation. The last thing I want you do to is go out there and try the unassisted version fall and hurt yourself.
Even though this exercise focuses on your shoulders, it requires the assistance of your core, triceps, back and chest making it a great compound exercise for all round upper body development.
Compared to doing traditional push-ups which use approximately 70% of your bodyweight, the handstand variation uses 100% making it more challenging and also bring on muscle fatigue faster. It must be noted that the traditional push-up concentrates more on your chest while the handstand variation more your shoulders.
If you suffer from shoulder injuries it would be best to shy away from this exercise and build you strength with alternatives like traditional push-ups, pike push-ups and various rows until your strength allows you to attempt a single repetition. It will then be a matter of using common sense to establish whether this exercise is suitable or could do more damage than good.
Benefits of this exercise include, incredible development of shoulder and upper body strength, improved balance, increased strength development of your core and glutes and they are fun.
Technique Breakdown - Handstand Push-ups - Shoulders
Start/Finish Position
With your back to the wall, bend forwards at your waist and place both your hands on the floor at shoulder width.
Kick yourself up against the wall with your arms straight.
Your body should be upside down with the arms and legs fully extended.
Keep your whole body as straight as possible.
Movement Phase
Slowly lower yourself to the ground until your head almost touches the floor, take care of yourself here and don't hit your head as you can injury your neck.
Push yourself back up slowly until your elbows are nearly locked.
Hold for a moment and repeat for desired repetitions.
Breathing Directions
Breathe in during the downward motion.
Breathe out during the upward motion.
Tips
If doing this exercise for the first time, it is best to have a spotter help you.
Also, make sure that you keep facing the wall with your head, rather than looking down this is easily achieved by focusing on a single spot in front of you.
It is of extremely important that you lower yourself down slowly in order to avoid potential head or neck injury.
Most people shy away from this exercise as they have already listened to the voice in their head saying; "That looks hard" or "I can't do that" or some other reason. The good news is that you can and all you need to do is begin. If you can only get one out the first time that's fine. Shoot for two next time and so on. Remember they are not impossible however they are challenging.
Matt Goss is a Certified Personal Trainer with Bangin' Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz
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