How to Handstand Push Up - Plateau Free Guide

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The handstand push up (HSPU) has always been one of my absolutely favorite Calisthenics Skills. It combines upper body pushing strength and upside down control unlike anything else.

The HSPU can be used as a body weight only variation replacing the shoulder or military press to build strength and trigger hypertrophy.

Countless progressions such as the pike push up, the elevated pike push up, the back to wall handstand push up and the chest to wall handstand push up make it easy and fun to work towards the ultimate goal.

Combine these progression with plateau breakers and regular handstand control training and nothing will stand in between you and your handstand push up success.

Training for the handstand push up will help you build anterior deltoid or general shoulder strength, upper chest strength and triceps strenght. Additionally, you will also build your serratus anterior and improve protraction and scapula elevation.

No matter what discipline you are actually training for. If you are serious at all about calisthenics the handstand push up must have a consistent place in your workout routines.

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Timestamps:
00:00:00 Handstand Push Up
00:01:24 Form & Technique
00:02:44 Anatomy
00:03:54 Progressions
00:05:03 Balance
00:07:43 Bridge the Gap
00:11:51 Common Mistakes
00:14:18 How to implement
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"...once you reach the chest-to-wall handstand push-up, you're never going to sleep again until you can do it freestanding!"

Almost fell over laughing at this line - so true! I plead guilty. Since I only began calisthenics in old age, the long-term commitment required for training balance made freestanding HSPU seem like a totally unrealistic dream. Even chest-to-wall HSPU seemed possibly unrealistic, but partial success in strength training can feel more rewarding than in balance training - because visible muscles are built. But when today (nearly 4 years after my first pike push-up) I finally managed 3 reps of terribly ugly sagging partial-range chest-to-wall HSPU, that was enough to reignite the "unrealistic dream" - which led me to this extremely helpful video, that tells me precisely what I need to work on at this stage. I wish I had this when I started 4 years ago! I can't thank you enough!

equals
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This is the reason I started training calisthenics. Can't wait to perfect this skill

zayyh
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Given that quality of information and presentation in Coach Bachmann's videos, I would very much like to see videos breaking down these movements on Olympic rings. Rings HSPU, meat hooks, reverse meat hooks, etc. Also, to explain the different muscles used balancing a handstand when your hands are on moveable unstable points such as poles or rings. It is rare that someone has both the ability to perform these movements and also ability to teach it to others well. 🙏

mattmazzola
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You work extremely hard on your videos. This was full of valuable information.

Hands
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Your plan on how to do handstand push-ups is excellent, it will help me a lot. So thank you for your invaluable video.

FabianOrellana-jx
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Always informational! Love your videos!

GeorginaFlows
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👉🏻 Can advanced athlete like you mimic incline bench press with slant handstand push up from top to bottom with 45 to 70 degree angle of body so it specifically targets your upper chest significantly??

nigelmaccuver
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Really solid advice my man, thank you. Question: I can do the HSPU freestanding, but after one rep my balance always breaks. I've been stuck at this point for 4 months now, progress has just been very inconsistent and stagnant. Would you recommend more work on overhead shoulder mobility, balance, both?

flff
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Really good advice. I reach 4 mini hand stand push up (with /2 amplitude) today. My problems is that I loose balance at the bottom if I do in full amplitude so in need to bend my back to retake this balance, and with a bend back I feel less strength :( really hard movement

mvdtg
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Espectacular video y consejos, que lastima q la traducción de YouTube sea un caca.

gong
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নামাজ পড়ুক কিনা পড়ছ আমার মালিকে জানে জানো যে আমি দু বন্ধুরে কথা ছিল আয়গা আয়েগা আয়েগা আয়েগা একটা দিন ভারনিকা দিন ভাগ্নেকে দিন আয়েগা নেতা দিন আয়েগা দেখলেনা তুজকো বাজার মে ল্যাংড়া ল্যাওড়া ল্যাহেঙ্গে নেভি

MdArman-ohvh