Build Up To Your First Handstand Push Up With This Push Up Progression
Live Lean Nation, on today’s episode I’m demonstrating a push up variation that will chisel rock hard shoulders and progress you up to completing your first handstand push up.
If you’re looking to sculpt rock solid, boulder shoulders, and look like a badass, handstand push ups are the ultimate bodyweight exercise for total upper body strength.
However not very many people can do handstand push ups because it’s an advanced push up exercise that requires proper shoulder mobility and a lot of upper body strength.
Trust me guys, even if you can only complete one handstand push up, you’re in the upper tier for upper body strength and shoulder mobility.
But if the handstand push up is too difficult for you, here’s an easier variation of the handstand push up, called the shoulder press push up, that still primarily targets your shoulders and can help you progress up to completing your first handstand push up.
There a few different levels of difficulty in completing a shoulder press push up.
Let’s demonstrate the easiest version of the shoulder press push up first:
- Get into a traditional push up position by placing both your hands and feet on the floor, with your hands just outside shoulder width.
- Slowly walk your feet towards your hands as your hips rise up into the air.
- If you lower back begins to round, bend your knees to maintain a flat back.
- Under control, bend your elbows to lower your head towards the floor.
- Pause, then extend your arms by pressing your hands through the ground to push your body back to the starting position.
A more difficult version of the shoulder press push up would have you place your feet on top of a bench or step. This will allow you to get more vertical and follows a closer movement pattern to the handstand push up.
To complete this shoulder press push up variation begin by:
- Putting both of your feet up on a bench and place your hands just outside of shoulder width on the ground.
Walk your hands 2 feet away from the bench.
- Straighten your arms and legs, and raise your hips up into the air so your body forms and upside down “L”.
- Slowly lower head to the ground by bending your elbows.
- Pause, then push your hands through the ground to contract your shoulders and triceps.
Try these shoulder press push up variations to improve your upper body strength.
Then when you’re ready, attempt your first handstand push up.
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I love you guys and keep Living Lean.
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