What Are Handstand Push-ups?
The push-up might be the most well-known exercise, familiar to anyone who has ever taken a PE class in school. The abundance of the push-up has led to many spin-offs such as the pushback push-up, close grip push-ups, biceps push-ups and the handstand push-up. Just as with any other exercise, proper technique and execution not only can avoid injury, but it also can maximize results by more effectively hitting targeted muscle groups.
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Precautions
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Put a soft mat on the ground where your head will rest to minimize the pressure of your weight. If this is the first time you have tried a handstand push-up, or even more so if you are not familiar with handstands in general, have someone nearby at all times while performing the exercise in case you lose your balance. It is also a good idea to perform the handstand push-up against a wall until you become familiar with the motion and are more comfortable with handstands.
Starting Position
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Get into the a handstand position with your back to a wall. If you are not comfortable with handstands, stand with your back to the wall and bend down, placing your hands on the ground. Slowly walk your feet up the wall, and simultaneously move your hands closer to the wall until you are vertical. Flex your feet so that the tips of your toes are the only thing touching the wall. Place your fingertips to where they are almost touching the wall to prevent your body from going into a sort of U shape, which would result in an incorrect push-up position. Your body should be as vertical as possible, parallel to the wall.
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Execution
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As you lower your body weight slowly, keep your elbows close to your body and avoid a "chicken-wing" motion in which your elbows jut out to either side. Lower your body until your head approaches the ground. At the bottom of the motion, your arms should make the shape of a backwards "C," with your hands about a foot in front of your shoulders. Raise your body weight back up slowly until you reach the starting position again.
Uses
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As you become stronger and more familiar with the handstand push-up motion, move away from the wall and practice the exercise freestanding. When you get to this point, you will notice dramatic improvements in balance. Because so much of the motion relies on arm and shoulder strength, regularly practicing handstand push-ups will lead to greater strength and range of motion in lifting and throwing activities.
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