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- What's going on Thenx athletes?
I'm Zay Tiggs and welcome to another video official Thenx.
Today, we'll be doing the best shoulder work out
for handstand push ups.
Let's get to it.
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So if you been following me, Chris,
or the channel in general,
you already know that handstand push ups
are a go-to exercise
when it comes to developing upper body strength.
Not only do they look cool and can be impressive to do,
it comes with many benefits.
I know for me, when I first started training calisthenics,
this was definitely a skill that I wanted to learn.
And once I achieved it,
it opened doors to harder skills like the handstand
90 degree push up and more.
This exercise requires balance, coordination,
and extreme upper body and core strength.
not to mention shoulder strength, muscle mass,
and works in many stabilizer muscles.
But as difficult and intimidating as they appear
with the right training and progressions
they're totally possible.
And with today's workout, we'll be doing exercises
that'll help build the strength in your shoulders
to work your way up to handstand push ups.
But before we begin, it's important to understand
that the handstand hold itself is already challenging.
So you want to make sure you're able to hold
a solid handstand for about 20 to 30 seconds
before attempting freestanding handstand push ups.
So if y'all are ready, all you need to do
is download the Thenx app
in the app store or Google play store.
Go to the YouTube workout section, find today's workout,
and let's get started.
First exercise we got, dumbbell shoulder press,
neutral grip, for 10 reps.
Let's do it.
Just grab a pair of dumbbells.
You're gonna want to pick a weight
that's going to challenge you,
but allow you to perform 10 reps comfortably
and with perfect form.
We're going to place our backs against the wall,
dumbbells out in front,
we're going to stay at 90 degrees,
push up,
come back down,
stop at 90,
10 reps.
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Last one.
All right, there we have the dumbbell shoulder press.
If you saw, we used a neutral grip for this exercise.
This grip is easier on the shoulder joint
and uses the same muscle mechanics as a handstand push up,
while taking out the balance factor.
Now, moving on to the next exercise
we've got dumbbell overhead carries for 30 seconds.
Let's do it.
Overhead carries are a very functional movement
for power, strength, and stability.
So go ahead, pick a weight that's going to challenge you
and able to control overhead.
So let's go ahead.
Take these up, straight overhead.
We're going for 30 seconds. Let's go.
Go at your own pace.
The most important thing here is to make sure
you're controlling these weights overhead
and stabilizing them.
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I'm going to elevate the scapula.
Reach high.
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And there we have dumbbell overhead carries.
Getting good at these is going to improve
your overhead stability, pushing, and core strength.
That's going to translate over to the handstand push up.
Moving onto the next exercise,
we got these pike push ups with the hands elevated
for 10 reps. Let's do it.
All right, so to make this exercise
a little bit more challenging,
we're going to go ahead
and place our hands on an elevated surface.
This is going to increase the range of motion
on the way down and help us get the most
out of this exercise.
If you're a beginner, feel free to do these on the floor.
So find something that's going to allow you
to elevate your hands a few inches off the ground,
and let's go for 10 reps.
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Make sure you're going all the way down.
That's why we elevated the surface
to increase our range of motion.
All right, there we have pike push ups
where our hands elevated.
Now we're going to go ahead and perform that same exercise.
Only this time with our feet elevated
with elevated pike push ups, for 10 reps.
By elevating our feet on a higher surface
we're putting more of a body weight onto our shoulders.
And they're going to move a lot more challenging.
Let's go for 10 reps.
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You're going to walk your hands back,
hands, shoulder-width apart.
We're going to lean forward, push back up,
10 reps.
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All right, there we have elevated pike push ups.
Another great exercise that helps your body
get used to pushing in a more vertical position.
Now moving on to the next exercise,
we've got handstand push ups, facing a wall,
for 8 reps.
Now this exercise we'll be
in a completely vertical position,
putting even more of our body weight onto our shoulders,
getting us closer to that real handstand push up.
Let's go for 8 reps.
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You want to make sure to leave a little bit of room,
not get too close to the wall,
that way we're mimicking the actual handstand push up.
Let's go for it.
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And there we have handstand push ups, facing the wall.
As you can see,
I was using my feet to assist me during each rep.
This is one reason why I like to do them
with my chest facing the wall.
Now moving onto the last exercise,
we've got negative handstand push ups, free-standing.
Let's go for 5 reps.
Again, if you're unable to perform
handstand push ups freestanding,
you can always use a wall for support. Let's go for it.
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And there we have it
freestanding, handstand push up negatives,
and that completes round one for today's shoulder workout.
If you're able to do it with me, congratulations,
but remember you want to make sure you're able
to complete two more rounds
to get the full benefits of this workout.
So thank you so much for watching.
If you guys enjoyed this video,
be sure to smash (thumb icon pops)
that like button and share it with a friend
who's trying to get their hand stand push up.
To get this workout and more workouts like this,
Go to Thenx.com, become a member,
and get full access to all our workout programs,
technique, guides, and daily workouts,
that'll have you in the best shape of your life.
Download the Thenx app in the app store
or Google play store
and take our workouts with you everywhere.
And don't forget,
we post every single Sunday at 8:00pm USA Eastern time.
And if you comment down below within the first 30 minutes,
you always have a chance to win some free Thenx gear.
Let us know what you want our next video to be about.
And for more of my personal content,
you can follow me on YouTube and Instagram @ZayTiggs.
And with that being said, I'll see you guys next Sunday.
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