The handstand push-up also called the vertical push-up (press-up), or the inverted push-up is a type of push-up exercise where the body is held in a handstand position. For a real handstand, the activity is performed free-standing, held in the air. To prepare the flexibility and strength until one has built significant balance, the feet are often held by a partner, placed against a wall or secured in some other way from falling. Handstand push-ups require great strength, as well as balance and control if performed free-standing.
Caution should be taken not to suspend your body in an upside-down position for much extended periods of time since we lack a design for forcing back blood that’s running through the head
Benefits of Handstand Push-up
- Balancing your whole body weight on your hands means that your upper body muscles will have to work much harder in the handstand push-up than the regular push-up.
- Supporting your weight on just your hands also demands and develops better balance.
- Keeping your body vertical when performing handstand push-ups provides your core muscles with a good workout.
- Strengthening the targetted lower back muscles can help prevent back injury as they are responsible for maintaining optimal lumbar alignment and supporting your spine.
- These are an excellent exercise to build core muscle. When done for higher reps, one can certainly add bulk to his shoulders and arms especially.
- Triceps brachii
- Biceps Brachii
- Pectoralis major
- Anterior deltoids
- Lateral deltoids
- Wrist flexors
How to do a Handstand Push-up
- Place your hands firmly on the floor at shoulder width apart with your back to the wall bend at the waist.
- Hit yourself up against the wall with your straight arms. Your body should be in upside down position with your arms and legs fully extended. Keep your entire body as straight as possible. If you are doing this for the first time, have a supporter help you. Also be sure to keep facing the wall with your head, rather than looking down.
- Slowly lower yourself to the floor while inhaling until your head almost touches the ground. It is of utmost importance that you went down slowly to avoid head injuries.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- Repeat the procedure for the recommended number of repetitions.