Handstand Pushups, Step by Step Instruction

Handstand pushups seem useless used just for showing off, but the movement is actually useful. It is a body weight movement you can do anywhere and works your shoulders, stabilization muscles, and core. There is a process to get to the handstand pushup but i will start with the simple pushup. Hands shoulder width apart, feet on the ground and just get very proficient in them. After many many pushups i suggest using a step up box and putting it under your feet so your feet are slightly elevated. Eventually increasing the height of the box until you can put your feet on a bench and do plenty of pushups. (See Picture Below)

As you increase the height of your feet you will also increase the amount of weight that is transferred to your hands also to work the muscles and develop the movement needed to get to the handstand pushup (or at least to the next step).

The next step is to walk your hands back towards the bench to get closer to the position your upper body will be in while in the handstand position. Practice this form of pushup while keeping your feet on the bench for stability. 

We are getting closer! while you are in the position, do nice controlled pushups. Get comfortable while being upside down and pause in different spots in the course of the pushup movement to build your confidence.

The next step is get in the normal pushup position with your feet flat against a wall and to walk your feet up the wall and to walk your hands backwards until your body is in a 45 degree angle. This may take some practice and you might want to remove your shoes if you care about your wall.

Put a mat under you so you feel safe from fall damage which may happen but you aren't going to fall to far. Practice walk ups and then walk back down the wall until you are back in the normal pushup position and Repeat! 

Keep building your strength control and confidence until you can walk up the wall far enough so that you are almost vertical and hold that position to get the feeling of a handstand hold (also a great workout in itself). While in this position lower your head onto a mat slowly, if you can't push back up, that's okay. keep practicing until you have the upper body strength to hold the handstand for 30 seconds and then slowly lower. 

After a while you will feel confident from all the practice and steps, and with someone present you can have them spot you so you feel safer from falling away from the wall!

The Final extra step!

Practice single arm dumbbell or kettlebell presses and holds. continue building up your strength and stability and eventually you can attempt single arm handstand holds and pushups!

Keep up the hard work and don't quit!