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Learn Handstand Push-ups

Learn Handstand Push-ups

06 Sessions

Sessions in this pack


Session 1

37 Min

Squat Hold, Push Ups, Plank Hold


Session 2

39 Min

Side to Side Shuffle, Pike Push Up, Squat Hold


Session 3

45 Min

Inch Worm, Jump Squat, Pike Push Up


Session 4

53 Min

Pike Push Up, Burpees, Glute Bridges


Session 5

43 Min

Squat Hold, Handstand, Glute Bridges


Session 6

39 Min

Skipping, Lunges, Handstand Push Up

About this pack

In free-standing handstand push-ups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular push-ups.


Strengthen the Abdomen and Midsection

Improve muscle stability

Strengthens the Upper Body.

What are Handstand Push Ups?

Handstand push ups are types of push up exercise in which your body is balanced on your hands instead of feet. It is also known as inverted pushups, vertical push ups or even upside down push up. Unlike the traditional push ups where you have to position your body parallelly to the ground and balance on all four limbs, an upside down push up requires your body to be perpendicular to the ground with balance only on the hands or head in some modifications.

What is Handstand Push Ups Workout?

Handstand push ups are not something that a beginner can do without proper practice. This is why you will find a number of handstand push up workouts. Such workouts consist of various exercises and poses that help you in building your strength and stamina to finally be able to perform handstand push ups properly. These workouts can consist of various sessions in which you will be required to perform the following exercises: Burpees Planks Jump Squats Glute Bridges Inch Worm Side to Side Shuffle Squat Hold Handstand Glute Bridges Pike Push-up Once you have aced these exercises and can do them easily, you can finally perform a free-standing handstand push up easily. Handstand push ups or HSPU workout is known for improving stamina and helps in strength training. If you have been looking how to increase stamina, a handstand push up is a challenging workout to boost that.

How Effectively Can We Do Handstand Push ups at Home?

The only thing that you require for handstand push ups is the right guidance. Since HSPU is an advanced level workout, it is important that you must perform it in presence of someone. But since it does not require any special equipment, you can effectively perform it even at home. For guidance, you can refer to an online handstand push ups beginners video and get the tips. The videos will first train you in other exercises such as burpees, stand push up, elevated pike push up, or other cardio exercises before easing you into the inverted pushups. You can also ask someone to help you maintain the balance. In short, you can effectively do handstand push ups at home.

Who Can Do Handstand Push-ups?

Generally, anyone can do handstand push ups. All they require is time, patients, and regular practice. However, there are a few more things that you must take into consideration to know if you can do handstand push ups since it is a comparatively challenging and tough workout. You can do head stand push ups if: You can hold a well-supported handstand for at least one minute. You have strong shoulders and no back injuries. You are flexible and have adequate mobility in the spine, shoulders, and wrists. You can engage your core muscles. You are an athlete or weightlifter. Keep in mind that there is no fast route to achieving handstand push ups. Be consistent and you can experience each benefit of handstand pushups.

Who Should Avoid Handstand Push ups?

Since handstand push ups are advanced-level exercises and require a lot of strength and power, there are some limitations on who can perform them. You should avoid handstand push ups in the following conditions: Avoid this workout if you have any injury in the wrists, shoulders, or back. You must not do it if you have has laser eye surgery as handstand push ups put a lot of pressure on the eyes. Those with high blood pressure and cardiac issues must avoid handstand push ups. Pregnant women and those who have just given birth must not perform handstand push ups. People who have any medical condition that involved joint problems. Those who have been through any surgery, sprains, or fractures should avoid performing handstand push ups. If you ever wish to try a handstand, make sure you have none of the conditions listed above. However, you can try the basic version when your condition gets better. Even in that case, it is recommended that you seek guidance and training from a fitness expert.

How to do Handstand Push ups?

It is time to learn handstand push ups basics through a step-by-step guide. However, make sure you perform handstand push ups under the supervision of an expert to avoid any injury. Read on. Instructions: To avoid any injury, first set up a cushion or a yoga mat against the wall to protect your neck and head. Stand upright facing the wall. Slowly bend and put your hands at least 6-12 inches away from the wall. Your fingers should be spread. Now, kick up and get into a handstand position. Once you are in the handstand position, try to maintain a balance by tucking your tailbone under. Tighten your abs and squeeze your glutes. In short, your body should be in a straight line. Now, slowly bend your elbows and lower yourself on the mat. Control and do not let your head touch the ground. When the top of your head grazes the floor, extend your arms and press your body back upwards. Imagine as if you are pressing the ground. Make sure you engage your core to prevent your spine from overextending. This is one rep of your vertical push ups. Descend again for more reps. However, do not rush. In the beginning, you can also try wall handstand push up and when you get a hang of the position, you can start doing HSUP workout on a daily basis. Other than this, you can also try the following modifications and variations. Modifications: Modified Push Ups: This one will help you develop the strength for a handstand push up. Try doing a push up on your knees or against the wall to establish your baseline before moving to the difficult variations of push ups. Pike Push Ups: In this modification, you are required to strengthen your upper body and core. To do this, get into the downward dog position and lower your head until it touches the ground, and press yourself back. This is one push up. Regular Push Ups: Once you have mastered pike push ups, you can move to the regular pushes to challenge your body even more. For this, get on your four limbs so that you are parallel to the ground and do the push ups. Box Pike Push Ups: The next level to your push ups are box pike push ups. In this modification, you have to up a sturdy box against a wall and position your toes in the middle of it while performing the push up. Barbell Shoulder Press: This one is for those who cannot perform the above-mentioned modifications due to some injuries. Though it is not as tough, it can develop core strength and engage your muscles and shoulders. Dumbbell Shoulder Press: If you cannot perform an upside-down push up, the dumbbell shoulder press is your best bet.

Benefits of Doing Handstand Push ups

Compared to various traditional exercises, handstand push ups can offer plenty of benefits. Each one of the benefit of handstand pushups focuses on different body parts; eventually proving beneficial to your overall body. Here are some of those benefits you should be aware of: Strong Body: This one is the most obvious benefit of handstand pushups. As the whole of your body weight is balanced on the upper body, it gets stronger. The chest, shoulders, arms, and back muscles also get tones and help in day-to-day tasks. In addition to this, handstand push ups also work on your core muscles and glutes. It also prevents injuries by keeping your joints strong. Reduces Back Pain: When you are upside down, the gravitational pressure gets off from your nerve roots. The space in your discs of vertebrae also increases; thereby, decompressing your spine. This helps in lowering your back pain. Better balance and focus: When you learn to balance your weight upside down, you learn the art of better balance and know how to control your body. You are fighting against gravity to maintain your balance and this, in turn, also helps you in focusing better. The blood rushes down to your brain, improving its function. In fact, a yoga journal says that handstand push ups can also reduce the risk of depression. Relives Stress: According to various studies and research, tension and stress cause pain and inflammation in the body. When you perform handstand push up muscles get better blood circulation. In addition, the lymphatic system is able to use this increased blood circulation to remove toxins that cause stress. Increases Height: Yes, some people also claims that when you do handstand push ups muscles worked and your back is decompressed. This relieves pressure and increases space in your vertebral discs that can lead to taller you. Improved Body Posture: Regular handstand push ups can reset and realign your spine. This can work well to improve your body posture. So, if you have been worried about your bad back posture, doing handstand push ups can be extremely beneficial for you. Just make sure you follow and expert’s advice and do the right poses when it comes to handstand push ups. Aids in Weight Loss: This is also one of the top workouts you can try to burn the extra fat and get a toned body. It also tones your arms and stomach and you can see the difference when you perform handstand push ups on a regular basis. Other than these, you can also get the following benefits by performing handstand push ups: Improved blood circulation in the body Increased concentration and focus Improved digestion and bowel movement Relaxed nervous system Better skin

Disadvantages of Doing Handstand Push ups

While doing handstand push ups does offer you amazing benefits, it can also end up giving you some disadvantages. Some of the common ones are as follows: If not done properly, handstand push ups can cause serious neck or shoulder injuries. You can also end up hurting your head if you cannot maintain balance and control while doing handstand push ups. Overdoing this workout may be dangerous and painful. You cannot do it properly on your own and require expert supervision if you are a beginner.

Dos & Don’ts

Every workout has its do’s and don’ts that ensure you perform them the right way without getting injured. For handstand push ups, we have also listed down the things that you should do and things you should avoid. Read thoroughly. Dos Always start the handstand push ups with a warmup such as pranayama or stretching exercises whether at home or gym. Make sure you engage your core and focus on the workout to avoid any injury. Be consistent and practice daily to become an expert. Follow the guidance of an expert, especially if you are doing handstand push ups for beginners at home. Perform it at least 2 hours before or after having a meal. Try to keep your legs together as it helps in maintaining better balance. Don’ts Do not overdo handstand push ups as it can cause serious injury and pain. Do not rely on handstand push ups for weight loss but include other workouts such as strength training, cardio and other weight loss exercises. Do not forget to use safety objects like pillow or cushion beneath your head to prevent any injury. Do not hold your breath while performing handstand push ups. Do not compare your progress with others as it will leave you frustrated. Do not rush while doing the reps. Never jump to another exercise after a handstand push up. Give your body enough time to relax.

Things Required to Do Handstand Push ups if You Are at Home & Gym?

Thankfully, a handstand push ups workout does not require special machines or equipment. This is one reason, you can easily perform it at home. Some basic things you may need while performing handstand push ups are: Comfortable clothes Water bottle Cushion Yoga mat A clean towel

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