Home / Fitness exercises / Shoulder / Back Shoulders / Handstand Push-Up
Handstand push up
The exercise for handstand push-ups is a fitness activity that is excellent for home training. When it comes to strengthening the shoulder muscles using only one's body weight, handstand push-ups are just the thing. Those who want to focus on handstand push-ups in their training need both sufficient strength and a sense of balance. Handstand push-ups are less suitable for beginners due to their difficulty. Instead, they should initially choose other methods to train their shoulder muscles. For those considering learning handstand push-ups, starting with pike push-ups is the best approach.
Muscles worked during handstand push-ups Handstand push-ups are ideal for training the deltoid muscles (musculus deltoideus). This targets both the lateral, posterior, and anterior parts of the shoulder muscles. The triceps (musculus triceps brachii) is also a primary target in handstand push-ups. Alternatively, the trapezius muscle (musculus trapezius) assists in the optimal execution of the movement.
Execution of handstand push-ups The execution of handstand push-ups is challenging. Those who feel ready for the next step in shoulder training should pay close attention. The following sections will discuss the correct body position and the optimal execution of the movement.
Body position
Body position The starting position is the handstand, with arms and legs extended and heels against the wall. The wall serves as support to stay stable during the movement. The hands are shoulder-width apart. It is important that the elbows can form a right angle during the descent.
Movement execution
Movement sequence Once you feel secure and comfortable in the handstand, begin the movement. Lower yourself until your head (almost) touches the ground. Inhale during the descent. However, the head should not be directly between the hands but slightly further back. Then, push yourself up with full force and exhale while briefly holding the position.
Stressed muscles and common mistakes
Errors are omnipresent in handstand push-ups. The following outlines common mistakes that should be avoided.
✅ Insufficient Core Strength: Tight core muscles are crucial for performing this challenging fitness exercise. If the core loses strength, there is a risk of the spine collapsing, leading to potential injuries.
✅ Overloading the Shoulders: In the lower holding position, hands and head form a triangle. Otherwise, you could strain your shoulders excessively. Therefore, ensure that the head is slightly in front of the hands.
✅ Overextended Arms: At the same time, be mindful not to overextend your arms. This can lead to long-term damage to the elbow joints.
Alternatives and similar exercises to handstand push-ups
Mastering the skill of performing Handstand Push-Ups safely and effectively is a feat achieved by only a few athletes. However, shoulder muscles can also be effectively strengthened with other exercises. Here are some variations.
Comments
Add comment