- What's up, it's Chris Heria,
welcome to another vlog.
Today, I'm gonna teach you how to do handstand pushups,
step by step starting from the very beginning.
Handstand pushups is one of the very few exercises
where you can overload your entire body weight
onto a muscle group without using any equipment.
Even pull-ups need at least a pull-up bar
or a place to hang.
But handstand push-ups can be done anywhere
and once you're able to do them,
it's like being able to bring the gym wherever you go.
Handstand push-ups will build the strength
to be able to press your own body weight for reps
but it will also greatly develop
your core, balance, endurance,
body awareness and coordination,
all from just training one exercise
and that's why handstand push-ups
are always my go to favorite exercise
when it comes to training shoulders
and it's an exercise I always make sure
to incorporate every single week.
And it's one of the most successful exercises
that's help me build muscle definition
and muscle mass.
So if you're ready to master the handstand push-ups
step by step,
first you need to make sure you can pass the requirements.
Passing these requirements
are gonna ensure that you'll be able to progress
through the steps of the handstand push-ups
safely, quickly, and efficiently
and to unlock your handstand push-up.
If you start without passing these requirements,
you're gonna struggle through every single step,
it's gonna take you a lot longer.
Now the first requirement
is to have a freestanding handstand hold
for at least 10 seconds.
To pass this requirement,
just watch the video that I uploaded,
How To Handstand Hold, Five Easy Steps.
The second requirement
is gonna be at least 10 handstand push-ups
facing the wall.
To pass this requirement,
you wanna start with the very first progression
to handstand push-ups
that absolutely anybody can do.
That's gonna be pike push-ups.
Work on this progression
until you can do at least 15 reps in a row,
then you're gonna move onto the next progression
that's gonna be elevated pike push-ups.
Again, you're gonna work on this progression
until you can do 15 consecutive reps
with perfect form.
Until finally moving onto
the progression handstand push-ups facing the wall,
you can get into this exercise using a wall walk.
And once you can do handstand push-ups
facing the wall 10 times with perfect form,
you're ready to learn how to handstand push-up.
Now before we begin,
to properly follow along,
make sure you download the Heria Pro App in the app store
or Google Play store,
open up to the YouTube workout section,
you should find this routine and we're ready to get started.
The very first step
is gonna be an exercise we'll be using to build strength,
to control your body weight on your hands,
as well as body control from an inverted position.
This exercise is gonna get us comfortable
and build our strength
to be able to hold our entire body weight with one arm,
making the learning process
for the handstand push-ups so much easier
by allowing us to focus on balancing without fatiguing.
To start off,
this exercise is best done against the wall,
but eventually you'll be able
to do handstand shoulder taps freestanding.
And by the time you can do that,
you'd have unlocked more than enough balance
for the handstand push-up,
so let's go ahead and do 10 reps against the wall.
Go up into a wall walk.
Get as close to the wall as possible.
You're gonna shift to one side, touch,
shift to the other side, touch.
All right, so there we have shoulder taps.
You wanna make sure you're in a solid handstand
with a good grip on the ground before doing anything.
Then you're ready to start shifting your body weight
onto one shoulder.
You wanna get that palm right under your entire body
along with your shoulders stacked right on top
and your posing arm should be fully extended
and slowly releasing finger tips.
This is gonna have you gradually shift your body weight
so you don't lose your balance and fall.
Once the majority of your body weight has been shifted,
you're gonna push down with your palm and your shoulder
and your opposing arm is gonna come up, tap your shoulder,
then in a controlled manner,
come right back down
and evenly distribute your body weight onto both arms.
And once you master the handstand shoulder taps,
anything that you do in an inverted position
is gonna be so much easier.
So before moving onto the next progression,
you wanna make sure
that you can do this at least 10 times with perfect form.
Once you got that down,
you're ready for handstand press negatives.
So first let me show you what it looks like
and then I'll break it down.
Handstand press negatives is the acentric movement
of a handstand press,
and handstand press is one of the main components
to a handstand push-up.
So the best way to train for an exercise
that you can't yet do,
like I always say, is to work the negative.
All we're doing is coming down from a handstand position
in a systematic way
as slow and controlled as possible,
building the strength
to eventually be able to press right back up.
All right, so there we have handstand press negatives.
So when doing handstand press negatives,
first you wanna make sure
you're in a solid handstand position
with a tight grip on the ground.
From there, you wanna start to slightly lean forward,
bring your knees to your chest
as you start bending from your elbows,
keeping your core tight
and all your muscles tight the entire time,
trying to be as slow and controlled as possible,
with a slight lean as you descend from your handstand
until you return to starting position.
It's important that you've mastered this move in this order
specifically to prepare you for the next steps ahead.
So before moving onto the next progression,
make sure you can do this
at least 10 times consecutively with perfect form.
And if you ever find yourself
struggling moving on through any of these progressions,
always focus on going back to the previous progression
and continue to train the previous progressions
with the progression that you're stuck on.
That's gonna build your strength to move on.
And the best way to build your repetitions
with any of these progressions
or any exercise,
is to do as many as you can comfortably starting off
every minute on the minute
for at least 10 minutes straight.
Training like this,
you're eventually gonna be able
to do more every minute on the minute
increasing your repetitions.
So with that said,
we're ready to move onto the next progression,
that's gonna be negative handstand push-up.
We're gonna go for five reps,
I'll show you what it looks like
and then break it down.
Now as you can see with this next progression,
we've built the strength
to be able to do at least half of the handstand push-up,
the acentric portion.
And if we continue to train the acentric enough,
we're eventually gonna build the strength
to be able to push right back up.
And that's why it's so important for this progression
to maintain your handstand position
as you begin to descend
just like the handstand press negative,
you wanna slightly lean forward as you descend,
with a tight grip on the ground
and looking slightly further with your eyes
than you would in a handstand position.
All right,
there we have negative handstand push-ups plus hold.
When you're first starting off,
just come down nice and controlled
with your body still tight and straight like a pencil.
Eventually, the more you work on this negative,
you'll be able to build the strength
to pause and hold it at the bottom.
And once you can do that,
you know you're close to pushing back up.
So continue to train this exercise
until you can hold the bottom for at least five seconds.
And to be able to do it at least five times in a row,
that's when you know you're ready
to move on to the next progression,
which is handstand press.
I'm gonna go for five reps,
show you what it looks like,
then break it down.
All right, so there we have the handstand press.
So if you really master the previous progressions,
this is just a concentric movement
of the handstand press negative.
In fact, you're actually doing a handstand press negative
on the way down.
So when first starting off,
should have your hands and feet on the flooor.
You then wanna start to lean forward
having your shoulders past your wrist
and as you're leaning forward,
you'll feel your body weight shift from your feet
onto your hands.
As the majority of your body weight
starts to shift to your hands,
your hips are gonna feel a lot lighter.
That's when they're gonna start to lift into the air.
Make sure to keep your core tight
and your knees and your feet tight together.
And it's really important in this stage
while you're pressing,
to not bend your arms past 90 degrees,
don't even really get close to 90 degrees.
The closer you are to a 90 degree angle in your arms,
the more likely you are to collapse in this exercise.
Once you've gotten your hips into the air,
you can begin the second phase
which is to start extending your legs,
starting from your knees
as you begin to press in your hands.
As you get closer to full extension,
you wanna keep a tight grip on your hands
and you're gonna finish extending
from your hands to your toes
making a perfectly straight line.
Then you can begin the negative
which you should've already mastered.
Now you wanna be able to do this
at least five times perfectly
to master this progression.
And once you can do this,
along with your handstand push-up negatives,
you should definitely have the strength
and be able to do handstand push-ups.
But I'm gonna give you one last progression
that will definitely lock in your handstand push-ups
if you don't already have them at this point.
That's gonna be partial handstand push-ups.
And that's basically doing a handstand push-up
and going as low as you feel comfortable,
enough to come right back up.
So I'm gonna go for five reps,
show you what it looks like
and then break it down.
All right, so there we have the partial handstand push-ups.
Now the goal for these
is to do a handstand push-up
as low as you've built the strength
enough to do so comfortably
and be able to come back up
and maintain a handstand position.
At the beginning, you may not go that low,
but even if you just move an inch, that's okay.
Eventually, you can bring it to two inches
and you can gradually increase your depth
the stronger you get and the more you train.
Especially if you continue to train
all the previous progressions we just went through.
I still do those progressions
in my weekly routines for this day.
So if you've been training this consistently,
you should be able to do a solid set of handstand push-ups.
It should look like this.
There we have the quick 10 set
and that's how you learn how to handstand push-up
step by step from the very beginning.
Congratulations for everybody
that was able to make it this far.
I can't wait to see your progress
and for everybody that learns
how to handstand push-up from this video,
I want you to tag me on Instagram.
And make sure you're following me,
that's Chris Heria.
Almost every single week,
I always do some type of giveaway
so if you want a chance to be a part of that,
make sure you're following me on IG.
And don't forget to get this routine
as well as all my personal workouts
and programs that I've created
with specific goals in mind,
like burning fat while simultaneously building solid muscle
with minimal to no equipment.
Make sure you download the Heria Pro App in the app store
and then make sure you become a member at heriapro.com
to get full access to all my personal workout programs
that are gonna have you in the best shape of your life,
not just looking strong, actually being strong.
It's like having me as a personal trainer
right in your pocket.
If you enjoyed the video,
definitely smash that like button,
leave a comment down below,
let me know what you're working on,
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that wants to unlock their handstand push-ups
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With that said,
I'll see you next Thursday, 2PM USA Eastern Time.
Mad love, peace out.
(rhythmic music)