The
Handstand Push-Up is, in my
opinion, THE single most effective
shoulder exercise you can
do, bodyweight OR free weight
(or machine, I guess I should
add).
The
mechanics are exactly like
a shoulder press but, since
you're moving your bodyweight
through space, you active
the shoulder muscle fibers
far more.
This
exercise often is associated
with mystery and danger...most
people can't seem to wrap
their head around doing an
exercise upside-down like
this and consider it dangerous
because of the body position
(if your shoulders give out,
it's head that'll be pile
driven into the floor).
Not
only is this exercise NOT
dangerous when performed correctly,
it can build tremendous shoulder
girdle strength as well as
confidence in yourself for
doing this crazy-look movement.
And
honestly, there IS a reason
that Olympic gymnasts do so
many sets of the Handstand
Push-Up...it flat out WORKS
and it's one of the best way
to develop the shoulders.
That
being said, this IS a challenging
movement and if you have blood
pressure issues, balance issues,
a fear of looking different
in the gym, or anything else
that might preclude you from
doing this exercise, don't
do it. Use your best judgement
and take personal responsibility
for your actions.
For
myself, shoulders have always
been my weakest link. I've
always been limited on the
barbell shoulder press by
shoulder pain. Dumbells are
better but I lose strength
in that lift quickly if I
don't keep up with it.
Then
I tried Handstand Push-Ups
and I was HOOKED...
The
first few times I did them,
I had a spotter grab my legs
and hold me up so I didn't
come crashing down on my head...I
couldn't do full reps on my
own. And if you're either
not strong enough or you're
not experienced with kicking
up into a handstand, you may
want to try that.
Once
I got the technique down and
built some strength, I made
handstand push-ups a regular
part of my shoulder training
routine. To do this day, I
always like to maintain strength
enough to bang out at least
10 to 12 of these.
So
right now, I want to give
you a quick rundown on the
handstand push-up and how
to do it...
Here's
the Clif Notes version...do
a handstand beside a wall
so that your feet are in contact
with it. Lower yourself until
your head touches the ground
then push up.
Sounds
simple, right?
Ok,
yeah there is a bit more to
it than that but it's actually
not as complicated as you
might think (and not as dangerous
as you might think!).
Step
1: The Kick Up Into a Handstand
Now,
the procedure I'm going to
give you here is by no means
the only way or necessarily
even the BEST way to do the
Handstand Push-Up. It's the
way I do them and I think
it works really well.
Place
your hands about 3 inches
away from the wall. Your starting
position will be similar to
a sprinter's at the start
of the race - just get into
that position with whichever
leg back feels more natural
- for me it's my right leg
back further. The leg you
will push up with is the one
that is furthest back.
Bounce
down a little then explode
your legs up. I like to do
it with split legs, catching
the wall with the bottom of
one foot to slow things down
without smacking my heels.
Once
you've got your feet up on
the wall, straighten your
legs. That's the top position
of the handstand push-up!
The
kick up requires practice
to be able to do efficiently
and without smacking your
heels against the wall. Wear
shoes when practicing! Practice
it a few times to get the
hang of it. You may want to
do it on a mat or other padded
surface the first few times.
Ensure
you keep your elbows locked
out or very close to it, and
your elbows stiff. This will
prevent you from crashing
down on your head, which as
you can imagine is pretty
important.
Step 2: The
Handstand Push-Up
Once
you're in the top lockout
position, it's time to do
the push-up.
In
my version, the heels stay
in contact with the wall and
slide up and down, allowing
you to easily keep your balance
while doing the exercise.
Lower
yourself down under control
until the top of your head
touches the ground. Then push
back up.
And
yeah, it IS just that simple.
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The
range of motion is not huge,
really only just a few inches...but
the effect on the shoulders
is tremendous.
You're
moving your body through space
in a closed-chain movement
(where the hand or foot is
fixed and the body moves as
resistance rather than open-chain
where the body is fixed and
the limbs move around the
body).
Closed-chain
movements generally activate
more muscle fibers than open-chain
movements and are very effective
for developing strength, power
and muscle mass.
The
other major factor, I believe,
is the open hand position
with your palms flat on the
ground. I find this takes
tension off the triceps and
puts it more on the delts
instead, making it a more
effective movement than a
similar short-range barbell
shoulder press would be for
the shoulders.
Step
3: The Drop Down From the
Handstand
The
way down from the handstand
isn't hard. My preference
is again to split the legs
so that you're basically dropping
one leg down, then the other.
This helps me keep balance
and cushion the landing. Once
the first foot is down, the
other is already on the way.
Step
4: Tips, Tricks and Techniques
to Make Handstand Push-Ups
Even BETTER...
1.
To focus on the delts more,
turn your hands inward somewhat
so that your fingers are pointing
at each other a little (not
too much).
2.
A spotter can be used to hold
your body upright and to help
pull you up if you need it.
If you want to add resistance,
get a spotter to push down
on your legs.
3.
A great way to improve your
pushing power is to do them
with a bottom-stop. At the
bottom of each rep, let your
body weight rest mostly on
your head, releasing much
of the tension off your shoulders
(not so much that you hurt
yourself, obviously). This
will eliminate any elastic
force you may have in your
muscles. This has the added
effect of building up your
neck muscles. At that point,
develop tension in the delts
then push up explosively.
4.
Splay your fingers out as
wide as possible. This will
help with controlling your
motion and balance. It will
also improve hand strength.
Don't have your fingers flat
on the floor...keep them bent
so that you can exert force.
It will make your hands resemble
a claw.
5.
To make the exercise harder,
you can use increase the range
of motion by using blocks,
dumbells, plates, etc. Essentially,
anything that puts you higher
up even by a few inches is
going to the exercise tougher.
6.
If you're not strong enough
to do full reps, to static
holds in the top handstand
position. Hold for as long
as you can then lower yourself
slowly, fighting the negative
all the way down. This will
help develop the strength
you need to work the full
movement.
7.
If you're unsure about doing
this exercise and would like
to try an easier version of
it, check out these versions
instead...Pike
Handstand Push-Ups and Horizontal
Push-Ups.
Conclusion:
That's
the Handstand Push-Up...one
of THE single best exercises
in existance, bodyweight or
otherwise. If I was only allowed
to do one shoulder exercise
for the rest of my life, this
one would be it, without question.