Handstand Push-ups

Push-up exercises consist of a lot of variations. Once the basic horizontal push-up is mastered, variations can be added to one's routine by elevating the legs from the ground, or changing the elevation of the hands alternately. The inclusion of different variations would help to build or tone all the muscles in the upper body without the need of any weights. One such variation is the handstand push-up. It is also the toughest of all the variations.

• First of all, start the routine by performing the usual warm up exercises. Make sure to warm up the shoulder muscles properly. Try flapping movements with the elbows bent. Other arm rotations and basic push-ups would give the required warming up.

• The next step would be to get in the handstand position. However, unless one is a professional gymnast, there would be difficulty experienced in taking the position. Hence, to begin with, one could get in the basic push-up position, keeping the feet against the wall.

Now, move back with the hands, while moving the feet upwards on the wall. One can take support against the wall in this way.

• Lowering would not be a problem due to the gravity, but controlling it would give the resistance. In the initial days, one could seek help from others, as a support for the legs while one tries to lower and then, come up.
• The next step would be to perform the push ups. The difficulty of this exercise is experienced as the entire body weight would have to be lifted against gravity, and hence, help would be required in the initial days.

The way to achieve the desired results is to carry out more number of repetitions per set. However, sometimes this becomes difficult to achieve even for the best bodybuilders. One who performs a count of fifty normal push-ups in a row, should be able to do at least ten handstand push-ups per set.

Although consistency is important, one should not do them seven days in a row. This is because, it is necessary to allow the muscles to heal and regain their strength. This exercise can be performed three times a week, and not consecutively.

• These exercises are believed to be a thorough workout for the entire upper body, as they work on the shoulders, arms, wrists, etc. Along with the muscle building, they would also help to gain mass and broaden the shoulders like no other shoulder exercise would.

• They are a great workout for the abdominal area too. This is because one keeps the abs stiff while performing this workout.

• The effectiveness of this exercise lies in the fact that it is the best without-equipment workout. So, one could perform this practically anywhere.
• For any sport, an exceptional shoulder strength is quite important. Hence, a sportsperson or an athlete might find this workout beneficial. Also, many prominent baseball players practice this push-up regularly.

It is important to remember that before starting the exercise, one should not rush into it. Once, accustomed to the basics, only then, one can progress to the crossfit handstand push-ups and other variations. One should be able to perform a count of at least fifty basic pushups at a stretch, before trying out this variation.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.