5 Ways to Do Proper Handstand Pushups

Handstand pushups with your body in a vertical position work your shoulders, chest, triceps and upper back. Exercises that work more than one muscle are called compound exercises. Handstand pushups with your knees on a box work the same muscles, but they are not as difficult. This variation gives you the ability to slowly work your way up to the standard handstand pushup. A good progression is to use a box, then place your knees on a table and continue to raise the height of your knees until you are vertical. If you do not have access to a box, a sturdy chair will work as well.
Step 1
Stand with the box behind you and lower yourself down to the ground by bending your knees. Place your hands slightly wider than shoulder width apart on the floor.
Step 2
Position your knees on the box. Lift your right leg behind your body, bend your knee and lightly place it on the box. Lift your left leg, bend your knee and place it next to your right knee.
Step 3
Tighten your abs and form a straight line from your shoulders to your butt. Position your head between your arms and look backward. Keep your arms fully extended at this point and your hands 6 to 8 inches from the box.
Step 4
Lower yourself down by bending your elbows. Stop when the top of your head is right above the floor. Push yourself back up in a steady motion and repeat. Make sure to maintain your body alignment as you do the exercise. Do not let your hips sag or your back arch. Take two seconds to lower yourself down and one second to push back up.
Step 5
Breathe properly when doing pushups. Take a big inhale as you lower your body and exhale as you rise back up.

Posted in: Fitness Workouts