Handstand Push-Up
Handstand Push-Up
Targeted Muscle Groups
Primary Muscles:
- Deltoids (Shoulders):
Secondary Muscles:
- Triceps:
- Pectorals (Chest):
- Core (Abdominals and Lower Back):
- Upper Back (Trapezius):
Equipment Needed
- Wall (Optional):
- Mat (Optional):
How to Do the Handstand Push-Up: Step-by-Step Guide
Step 1: Setup
- Against the Wall (Beginner):
- Freestanding (Advanced):
Step 2: Starting Position
Step 3: Execution
- Concentric Phase (Lowering):
- End Position:
- Eccentric Phase (Lifting):
Step 4: Repeat
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Master the Basics First:
- Use Progressions:
- Focus on Control:
- Engage Your Core:
- Build Shoulder Strength:
Common Mistakes to Avoid
- Elbow Flaring:
- Arching the Back:
- Relying Too Much on the Wall:
- Inconsistent Reps:
Handstand Push-Up