How to do a handstand push-up?

The handstand push-up (HSPU or commando) is a gymnastic workout that involves the upper body (pectorals, trapezius, shoulders, etc.). It also strengthens the gluteal, hamstring and quadriceps muscles. This compound exercise offers several benefits, including calorie burning and improved bone strength. Find out from WODANDGO what you need to know to succeed with the handstand push-up.

Exercise to prepare your body for the HSPU

The push-up handstand is appreciated for its practicality. It can be done anywhere, and requires very little equipment (mats, potholders, etc.), which you can get at WODANDGO. We offer a complete range of cross-training accessories at unbeatable prices.

However, you can’t do this exercise if you suffer from a condition that affects your shoulders or back. Make sure your wrists are flexible and your chest is mobile. To start with, check if you can do a handstand hold against a wall for 60 seconds, or at least 6 negative commands consecutively. These movements will help you control your descent.

Classic push-ups are another good way to prepare for the handstand push-up. To succeed, keep your elbows close to your body, lower slowly and then raise. You can place your feet high up or on a box while you do these workouts to strengthen your upper body muscles.

Follow the right steps to coordinate your movements

Stand 15 to 30 cm from a wall and place your gym mat on the floor. Place your hands on the floor, on either side of your shoulders, and keep them there until the end of the workout. Then move your feet up into the handstand push-up position.

Keep your body upright, contract your thorax, squeeze your buttocks and keep your feet together with your toes pointing towards the ceiling. Slowly lower yourself so that your head touches the mat and your elbows are at an angle of about 45 degrees.

Use the palms of your hands to support yourself on the floor and move upwards while your body remains stable. If you perform this exercise correctly, you’ll be able to better mobilize your quadriceps and hamstrings.

If full handstand push-ups are too difficult for you, you can do partial repetitions to reduce the amplitude of the movement. These exercises gradually prepare you to perform strict HSPUs.

Take advantage of these technical tips to optimize your performance

To limit the difficulties associated with the handstand push-up, you need to keep your stomach moving throughout the exercise. This will prevent excess curvature and keep your lower back neutral. Contract your gluteal muscles correctly and keep your fingers firmly planted on the floor for greater stability.

The 45-degree elbow angle should be maintained during training to optimize your performance. After descending, get back up immediately to avoid neck pain or injury. For professional athletes, the dead-stop can also have advantages, although it is not recommended for reasons of safety and comfort.

Try the handstand push-up variations

If you can’t get to grips with handstand push-ups, you can try variations like the hollow rock. This is the basis of all cross-training gymnastic movements. Lie on your back, raise your legs and place your arms above your head. As soon as you’re in the hollow body position, slowly rock backwards and forwards.

You can also do the Pike Bear Crawl to strengthen your triceps. This technique is inspired by animal walking. Simply stoop and place your hands on the ground in front of your shoulders, with your knees behind your hips. Move your body by moving one hand at a time with the opposite foot. For this exercise, you can choose to keep your arms straight or bent. The second option is more difficult and more suitable for experienced athletes.

The Wall Walk is another variation to try. Lie on the floor on your chest, feet together and in contact with the wall. Do a pump and bring your hands back. Keep your body straight until you reach the handstand hold position.

The handstand push-up is a cross-training activity that not only strengthens the upper body, but also the thorax and lower limbs. Follow a precise program and practice its variations to develop your muscular strength. These movements will also give you the technique you need to master the HSPU and optimize your performance.