Handstand pushup
Encyclopedia
The handstand push-up - also called the vertical push-up (press-up) or the inversed push-up (press-up) - is a type of push-up exercise where the body is positioned in a handstand
. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength
, and also balance
and control if performed free-standing.
The movement can be considered a bodyweight
parallel to the military press
, while the regular pushup would be a parallel to the bench press
.
Handstand pushups increase the load on the triceps brachii muscle
s significantly over regular pushups, with the arms having to hold almost 100% of the body's weight rather than an average of 60% during normal pushups. Load is also shifted from the Pectoralis major muscle
to the Anterior deltoids
and Lateral deltoids
due to the shoulders exerting in adduction while externally rotated, rather than transverse flexion. The upper fibres of the trapezius
are also involved in elevating the shoulders.
In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups.
Due to the difficulty of the exercise, it is common to begin training with simpler, related movements. Methods of preparing without equipment (bodyweight exercise) include holding a static handstand position, performing the movement with a reduced range of motion, or performing only the eccentric portion of the movement. Preparing with weight-lifting (overhead press) is also common for strengthening the muscles involved, for those who lack adequate balance or who cannot support their bodyweight on their hands. When one can press their bodyweight, they have developed sufficient strength to do a handstand push up and then need to learn how to balance and exert themselves while inverted.
The range of motion of a handstand pushup can be increased by placing the hands on objects elevated from the floor, such as pushup pads or chairs. This allows the head to be lowered below the level of the palms, greatly increasing the difficulty of the movement. Difficulty can also be increased by adding further resistance, either in the form of weights attached to the torso; such as a weighted vest, attached to the legs, or resistance bands.
Caution should be taken not to have one's body suspended in a upside-down position for very long periods of time, since the human body lacks a design for forcing back blood that's running to the head (something intended by force of gravity to take care of itself).
While small bouts of hanging upside down have not proven to be dangerous, people with preexisting conditions for example could make matters worse and potentially increase the risk of, among others, stroke and pulmonary oedema.
Handstand
A handstand is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart...
. For a true handstand, the exercise is performed free-standing, held in the air. To prepare the strength until one has built adequate balance, the feet are often placed against a wall, held by a partner, or secured in some other way from falling. Handstand pushups require significant strength
Physical strength
Physical strength is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.-Overview:...
, and also balance
Balance (ability)
In biomechanics, balance is an ability to maintain the center of gravity of a body within the base of support with minimal postural sway. When exercising the ability to balance, one is said to be balancing....
and control if performed free-standing.
The movement can be considered a bodyweight
Bodyweight exercise
Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement...
parallel to the military press
Military press
The military press is a variation of the overhead press weight training exercise using very strict form.The military press targets the deltoid muscles in the shoulders as well as the triceps...
, while the regular pushup would be a parallel to the bench press
Bench press
The bench press is an exercise of the upper body. For bodybuilding purposes, it is used to stimulate the pectorals, deltoids, and triceps. While on his or her back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight...
.
Handstand pushups increase the load on the triceps brachii muscle
Triceps brachii muscle
The triceps brachii muscle is the large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint .-Terminology:...
s significantly over regular pushups, with the arms having to hold almost 100% of the body's weight rather than an average of 60% during normal pushups. Load is also shifted from the Pectoralis major muscle
Pectoralis major muscle
The pectoralis major is a thick, fan-shaped muscle, situated at the chest of the body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female...
to the Anterior deltoids
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
and Lateral deltoids
Deltoid muscle
In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. Anatomically, it appears to be made up of three distinct sets of fibers though electromyography suggests that it consists of at least seven groups that can be independently coordinated by the central...
due to the shoulders exerting in adduction while externally rotated, rather than transverse flexion. The upper fibres of the trapezius
Trapezius muscle
In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula...
are also involved in elevating the shoulders.
In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups.
Due to the difficulty of the exercise, it is common to begin training with simpler, related movements. Methods of preparing without equipment (bodyweight exercise) include holding a static handstand position, performing the movement with a reduced range of motion, or performing only the eccentric portion of the movement. Preparing with weight-lifting (overhead press) is also common for strengthening the muscles involved, for those who lack adequate balance or who cannot support their bodyweight on their hands. When one can press their bodyweight, they have developed sufficient strength to do a handstand push up and then need to learn how to balance and exert themselves while inverted.
The range of motion of a handstand pushup can be increased by placing the hands on objects elevated from the floor, such as pushup pads or chairs. This allows the head to be lowered below the level of the palms, greatly increasing the difficulty of the movement. Difficulty can also be increased by adding further resistance, either in the form of weights attached to the torso; such as a weighted vest, attached to the legs, or resistance bands.
Caution should be taken not to have one's body suspended in a upside-down position for very long periods of time, since the human body lacks a design for forcing back blood that's running to the head (something intended by force of gravity to take care of itself).
While small bouts of hanging upside down have not proven to be dangerous, people with preexisting conditions for example could make matters worse and potentially increase the risk of, among others, stroke and pulmonary oedema.