if you're someone struggling with the handstand pushup this video is going to save you tons of
time and frustration most people get stuck on the pike push-up and have difficulty making any
progress those who do wall handstand push-ups tend to plateau and can't increase their reps
we need to fix the underlying scapula weakness which is holding back your overhead pressing
strength the simple but effective advice in this video is going to have a fast and lasting effect
on your handstand push-ups the best exercise for handstand push-ups is the serratus wall slide why
is this the case it improves scapular strength to allow our major pressing muscles such as the
pecs and the anterior deltoids to operate at a hundred percent strength we get this benefit
from the wall slide by strengthening the serratus anterior into protraction and upward rotation it's
also a weight-bearing drill to replicate the upper body demands of handstand push-ups as the elbows
are in line with the hands that also strengthens the posterior rotator cuff in its stability role
reinforcing optimal shoulder-width pressing mechanics now for proper form serratus wall
slides brace the anterior core squeeze the gluts and get that upper back Hollow and the scapular
protracted while maintaining protraction and a hollow upper back think about lifting the
point of the elbows up and away this cue is going to really drive home upward rotation
and protraction of the scapula doing this motion creates a stable base for the scapula and all the
associated muscles to function a hundred percent if we're struggling to do this with a foam roller
against a wall just with our arms it's a clear sign of weakness let's face it the body really
doesn't want to strengthen its weak links we must force growth by applying proper form next up is
to keep the elbows in line with the shoulders is small but absolutely important q is what's going
to make you able to keep tucked elbows during handstand push-ups most people are going to
cheat the serratus will slide in the following ways losing scapular position and falling into
retraction is the next mistake as we're looking to improve overhead pressing mechanics we need to
stress protraction another way people fake upward rotation is by over aligned on the upper traps
don't get me wrong the upper traps are needed when we're going overhead but for our purposes
this compensation doesn't allow the right areas to be trained let's bring it all together with
a clear example of incorrect verse correct the most common mistake is incorrect upward rotation
mechanics by simply straightening the arms sure the fists are getting above the head but the
scapula is not moving as it should you've got to protract like you mean it and lift those elbows up
and away you should only straighten the elbows at the top if you're nearing enraged flexion if you
don't compromise the scapular setting the serratus wall slide can be progressed by using a mini band
wrapped around the hands only use this variation if you're able to keep correct SCAP and shoulder
mechanics don't forget we're isolating a very difficult motion and training small stabilizer
muscles this type of training let's put it out there it's why you're all thinking it's not sexy
but it's what creates strong handstand push-ups before we continue how many sets and reps do you
think is optimal for scapular strengthening I'm interested to see how smart and science-based our
Fitness FAQ is community really is the main reason people struggle with handstand push-ups is because
they use the wrong pushing motion flared elbows pressing is not useful for calisthenics you're
going to find out why the reason most people get stuck on their plaque push-ups is because they
flare the elbows and retract the scapula you can see the incorrect vertical technique happening I'm
making it easier on myself because the shoulders are not leaning you can see this because the
elbows are flaring and I'm staying factored this technique makes it easier to bust out more reps
but it's what I called junk reps they aren't useful for the end goal of handstand push-ups to
correctly perform overhead pressing make sure the elbows are tucked in at least within the scapular
plane as you can see during freestanding handstand push-ups the elbows stay tucked in I know it seems
obvious but you'll be surprised how many people don't remain rational strict and honest with their
handstand push-up form now let's take a look at correct Pike push-ups I'm remaining hollow at the
upper back I'm keeping the elbows tucked in tick and tick the next major scapular cue is depression
getting those shoulders down and away from the ears applying this trick for max the humble Pike
pushup so much harder are you finding this video useful support fitness FA accused by dropping a
thumbs up for those of you who took a second to do that she is thank you so much for the help now
let's get back to the content okay there's a ton of debate on line between chest verse back to wall
handstand push-ups here's what fitness fa Q's recommends the absolute worst approach that you
can take is back to wall handstand push-ups where the hands are really really far away from the
wall the main reason is difficulty controlling the lower back and the hips when fatigue sets in that
lumbar spine is going to banana like it's never Bernard before you're going to have a much easier
time locking down the core by using a hands closer technique with this setup it's possible to avoid
arching and still use somewhat decent pressing mechanics the back to wall method is nonspecific
by mechanically speaking to freestanding but it strengthens the prime movers in overhead pressing
once the pipe push-up is mastered the best use of your time is the chest to wall setup I'm able
to keep the elbows tucked in within the scapular plane I can also lean forward staying protracted
and also depressed don't forget when you're pressing ahead to keep the core tight this
way you can concentrate on just the shoulder mechanics everyone watching I don't want you
getting frustrated with the handstand push-up journey especially when it comes to strict form
training it's very challenging for the prime movers the stabilizer muscles and it requires
significant mobility coordination and neural efficiency you'd much rather add a rep or two
every now and then with perfect form compared to building bad habits and training with sloppy
lazy form anyone can do that anyone can take the easier fast approach delay that gratification be
slow be patient and do things properly she is for watching everyone thumbs up if I've helped
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