Back-to-Wall Handstand Push-Up

What is Back-to-Wall Handstand Push-Up:

Back-to-Wall Handstand Push-Up represent a pinnacle of bodyweight strength training, requiring you to assume a handstand position with your back against a wall and perform controlled overhead push-up. This advanced variation not only targets your shoulders, triceps, and upper chest but also engages your core and enhances overall body awareness.

Key Benefits:

  • Shoulder and Triceps Strength: Experience unparalleled development of shoulder and triceps strength as you press your body weight in an inverted position.
  • Core Activation: Achieve a rock-solid core by stabilizing your body throughout the movement, promoting balance and control.
  • Enhanced Upper Body Definition: Target specific muscle groups, including deltoids and upper chest, to sculpt a well-defined and impressive upper body physique.
  • Portable and Equipment-Free: Back-to-Wall Handstand Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Chest-to-Wall Handstand Push-Up: Similar exercise, with the difference of your chest facing the wall instead of your back. Unlike BTW HSPU, this mimics the free HSPU more and naturally has higher difficulty when performed correctly.
  • Free Handstand Push-Up: Without the support of a wall, focus on maintaining balance, control, and precise muscle engagement, pushing your limits in both strength and skill.
  • Varying Hand Placement: Adjust your hand placement to target more of your shoulders and/or triceps.

How to perform Back-to-Wall Handstand Push-Ups:

  • Set Up: Begin with your hands placed firmly on the ground, around shoulder-width apart, and facing a wall. Kick your legs up into a handstand position.
  • Handstand Position: Elevate your scapulae, engage your hips and core, and maintain stability in the handstand.
  • Execution: Lower your body with control, allowing your head to descend between your hands or a little further forward. Maintain a controlled descent and ascent.
  • Repetition: Start with a manageable number of repetitions and sets, gradually progressing as you build strength and confidence.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Hand Position: Rotate your hands slightly outward until your index fingers form a straight line with your elbows, or slightly further outward. This adjustment helps reduce the strain on your wrists.
  • Grip Width: You can target more of your shoulders and triceps by using a wider or narrower grip, respectively.
  • Scapular Engagement: Elevate your shoulders in the starting position, and maintain scapular depression in the execution.
  • Wall Distance: Position yourself at a comfortable distance from the wall, ensuring a good range of motion while maintaining stability.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Leaning more forward on your way down
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise