this video is for those of you that are looking to develop the strength in your wall handstand
pushup and eventually get the confidence to do freestanding handstand push-ups we're going to
be covering the three best exercises to progress the quickest and safest hey guys Daniel Vardhan
all here for fitness a fake use the first exercise that I want to talk about is the
e centric handstand push-up using a wall I really like using eccentric to build strength in Reverse
it's a really quick and safe way for us to build our overhead pressing strength now I
know especially online there's a lot of debate when it comes to back to all this chest to wall
handstand push-ups and I'm going to talk about the application specifically to e Centrex as
this video is aimed at people that are either beginners to intermediate when it comes to
handstand push-ups I'm going to be covering the back to wall handstand pushup eccentric the reason
why I like to use this is because the chest to wall version is often too hard for people to
jump straight into they literally don't have the strength to do this specific movement here comes
in the back to wall handstand pushup eccentric so good one because most people can go into it and
then build strength in reverse to start with with this exercise I understand this exercise isn't
perfect and we should identify that the reason for this is because when you're doing the back
to wall version you're going straight up and down the handstand pushup especially the freestanding
handstand push-up isn't done in this fashion at all if you watch people doing handstand push-ups
it's more of an oblique angle you need to go forward and then backwards it's not straight
up and down with that being said I think that the strength gains and the size gains that you
get from doing the back to wall eccentric will be good to transfer to your training later on
when you actually go and do the specific motion I think general base building with the back to
wall version is going to be awesome for beginners and intermediates the other Pro when it comes to
the back to wall version is that you can progress faster you can get in more practice by doing this
variation compared to the chest wall version this is for most people so if you're doing this you can
do multiple reps of the east centric and you can also do it safely that's the big advantage of this
specific version you can just let your head hit the ground come out of it safely and then repeat
for reps I recommend doing up to 3 to 5 reps for multiple sets with the back to wall version it's
safe you can just come out of it nicely and that means you can really push yourself to
fatigue and get some good strength adaptations from your training now with the back to wall
handstand push up lower back and pelvis position is absolutely critical like we said earlier the
body wants to arch it wants to relax and fall into this position because it makes it easier
for the shoulders your job is to do a posterior pelvic tilt and keep your core engaged that
way your shoulders are doing the work and you'll actually get greater strength gains with this form
alright guys let's talk about the form for the Pike pushup I want you to begin in a push-up
position and then walk your feet as close as you can towards your hands you should now be on your
tippy toes and you should be focusing on getting your hips over your shoulders you won't be able
to do this but it's the intention to do this which will put you in a good position to do the exercise
now what you want to do is lower down trying to get your head further forward of your hands really
focusing on that forward lean and then you pretty much just reverse the motion trying to really
open up your shoulders elevate your shoulders at the top pretend you're at the top of a handstand
hold and then you just reverse the motion again and repeat for reps the absolutely crucial point
for doing this exercise properly in getting the quickest gains you can from the movement is the
forward lean you should really try and get that head as far forward of your hands as you can this
is going to further load the shoulders increase the specific strength you need in the specific
range of motion for handstand push-ups and it's the best replication of the handstand pushup
that you can do in a closed kinetic chain push-up fashion with your bodyweight only as you can see
when I'm leaning forward your elbows should be stacked vertically over your wrist joint
that's when you know you've correctly loaded this movement now of course the plaque push-up awesome
exercise gives us a lot but if it's done wrong you're just wasting your time and not getting
the best results you can the error that I see comes down to a lack of strength and a lack of
understanding of the movement path this happens when people keep their head between their hands
this lack of forward lean won't translate to the strength needed in a handstand pushup you can also
see what happens and the effect this has on the elbow position in relation to the wrist joint the
elbow is actually posterior or behind the wrist this is a telltale sign that the person doesn't
have the strength all the understanding of the mechanics needed in this movement make sure you
check yourself and make sure you correct it with a forward lean as I said before if you don't set
up correctly with this exercise you're much more likely to get your form wrong this example here
shows not bringing the feet close enough towards the hands and the effect that it has on the whole
form you can see in this example I'm leaning far enough forward but the mechanics of the movement
have changed I've got a closed shoulder angle which doesn't translate to the handstand push
up and I'm also shifting my weight backwards it's a lot more tempting when you're not walked
in as far to keep your weight on your feet this won't get you strong this isn't the best way to
go about it how do you progress it by elevating the feet when setting up for this one put your
feet on the elevated surface then I'd recommend walking your hands as close as possible towards
your feet trying to get in an L shape with the intention of your hips being stacked
over your shoulders then you just replicate the same mechanics that we discussed before
full range of motion open shoulders forward lean the difficulty of this exercise is based on how
high your feet are placed so to start out with you only really need to elevate your feet just
a little bit to feel the increased demand of the exercise as you get stronger elevate your
feet much higher and when you're in this L shape it pretty much feels like you're doing handstand
push-ups the mechanics are the same but you're just offloading a little bit of your weight with
your legs being supported there's a few reasons why I'd recommend the Pike pushup isometric when
you're trying to build your handstand endurance the first is it's really easy to maintain that
lumbo-pelvic position this way we're training good habits but at the same time we're building
our handstand endurance I find with the back to wall handstand especially people especially
when they get tired get fatigued and they fall into bad habits they arch the back they close
their shoulders not with this exercise I find it's really easy to focus on shoulder elevation
keeping the shoulders open and keeping that L shape isn't too hard so the lower back pelvis
are in check you've got that posterior pelvic tilt and it feels like your shoulders are doing
all the work which they are that's the video there guys if you enjoy this video or learnt
something new show you boys some love show you boys some support drop a thumbs up on
this video and if you're someone who's working on their handstand push-ups how many can you
do drop me a comment below and let me know if they're well supported or freestanding lastly
if you guys want to learn how to build muscle and master your bodyweight go to fitness fa Q's
dot TV and sign up for my calisthenics programs I'll see you guys next week on Fitness fa Q's