The exercise is the Handstand Push-Up...and it's one of THE single best bodyweight exercises you can do, not just for shoulders but just period.

It hits the shoulders in a way that free weight presses simply can't match, in my opinion, especially in terms of muscle activation.

It's one of my favorite exercises and one that I've gotten GREAT results from over the years.

However, as great as it is, the exercise is not without issues...it's a very challenging exercise to do in terms of resistance (you need to have good shoulder strength already in order to get even one rep), it requires balance and some level of coordination, and you need to be fairly comfortable being upside down.

That being said, even if you've never done one before, it is an exercise you can absolutely build up and improve.

---

*** Important Safety Notes ***

When performed correctly and with a base level of shoulder strength, this exercise is perfectly safe. If you feel uncomfortable with any aspect of it, DO NOT attempt it.

You absolutely MUST be strong enough to hold a handstand in order to even attempt this one. If you're not, don't try it.

Do not perform this one if you have any blood pressure issues. You'll be upside down and exerting yourself at the same time.

---

The video will give you the complete rundown on how to build up and perform the exercise and my favorite method for increasing your performance in the exercise. Using this method, I was able to build up to a set of 40 reps of this exercise, then later on a set of 50 reps.

You can watch the full video of the exercise instruction here.

 

How to Do It

In terms of getting into position for the exercise, here's how I do it. If you have a spotter available to assist you the first few times you do this one, that will help you build confidence.

 

1. Find a blank wall and wear shoes that will slide easily up and down it without marking the wall. Socks are a great option as well. Make sure that where you set your hands allows you to get a good grip on the floor, without sliding, i.e. set your hands on a mat or carpeting that might shift or move.

Set your hands about 4-5 inches away from the wall, a little outside shoulder width apart.

Get into a staggered "sprinters" stance with your hands down, fingers splayed out wide.

 

2. Kick one leg up with explosive force then do the same with the other leg. This staggered push is the easiest way I've found to get your body inverted.

 

3. Your first foot will contact the wall and you can use it to catch yourself on the wall. Because you're using a wall for balance, you don't have to worry about staying vertical freestanding.

 

4. Now you're in the top handstand position. The first time you try this one, just hold the handstand position here for 5-10 seconds...don't even try and lower yourself down. Just get comfortable being in this position.

Because your hands are a few inches from the wall, you will be leaning against the wall slightly backwards, which brings the rear delts into the exercise very effectively.

 

5. When you are ready to lower yourself down the first time, do so very slowly and under control. DO NOT come down quickly...for obvious reasons.

The range of motion is very short with this exercise, but it still provides you with incredible value and will carry over very effectively to free weight exercises.

 

6. Press yourself back up.

That's the exercise!

If and when you get to the point where you can do 15-20 reps with this exercise, you can increase the range of motion by setting your hands up on something. I've used dumbbells with my hands on the handles or parallettes. The key is to use something solid that will not move or shift.

Personally, I've found great benefits from this one even with just the short range of motion done with hands on the floor.

 

How to Build It Up

As I talk about in the video, the best way I've found for building up strength in this exercise is what I call Daily Specialization.

You will do this exercise twice a day, every day...one set first thing in the morning and one set last thing at night.

The first few days you do it, even if you can't get any full reps, just hold the top handstand position and do a controlled negative. Even if you just do that for one rep, that's fine...the strength will come.

The frequency of performance is what will make this so effective.

For more information on Daily Specialization, click here. This page gives you the full rundown on the technique...why it works and how to best use it, even for other exercises.

Again, here's the link where you can watch the full video of this exercise instruction.

---

Want More Exercises You Can Do On Lockdown?

I've got a book of 85 bodyweight exercises for you here!

Enjoy!

And if you have any questions about the handstand push-ups, just hit reply, or post in the comments on the YouTube video.

Nick Nilsson
The Mad Scientist of Muscle

------------------------------------------------------------------
https://youtu.be/KS-wciboFww
http://www.fitstep.com/2/2-how-to-build-muscle/muscle-and-strength-workouts/daily-specialization-for-building-weak-bodyparts.htm
http://www.thebestbodyweightexercises.com
------------------------------------------------------------------