90 Degree Handstand Push-Up Home Workout 1

90 DEGREE HANDSTAND PUSH-UP HOME WORKOUT 1

90 Degree Handstand Push-Up Home Workout 1. On this page, you will find the exact handstand push-up workout I do at home each week. Follow along and perform each exercise in the order that it is listed. Try your best to perform all the Sets & Reps for each exercise. You can find all the fitness gear shown in the videos by visiting my online handstand shop.

NOTE: If you are a Beginner, you might want to come back to this particular workout after you’ve gone through and completed all the training routines listed in my Handstand Push-Up Guide (Beginner, Intermediate, Advanced Levels). I highly encourage you to do this as a way to help reduce your risk of injury.

This 90 degree handstand push-up home workout has helped me to perform more difficult body weight movements such as the one shown above. Hopefully by following the exercise routine I’ve out laid out, you too will be able to improve your strength and skill level.

90 DEGREE HANDSTAND PUSH-UP EXERCISE LIST

Click exercise to jump to video section.

Watch all the videos for this workout at:

www.handstandpushup.com/90-degree-handstand-push-up-home-workouts/90-degree-handstand-push-up-home-workout-1/

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	90 Degree HSPU Home Workout 1	SETS	REPS
1.	Bent Arm Pose (knees tucked)	4-5	1
2.	Reverse Dive Bomber Push-Up	3-4	5-10
3.	Bent Arm Press to Handstand Hold	4-5	1
4.	Weighted Decline Pseudo Planche Push-Up	4-5	3-5
5.	90 Degree Handstand Push-Up (prone position start)	Open	Open
6.	Deep Push-Up	6	5-10
#	CORE EXERCISES	SETS	REPS
1.	Bent Arm Half Straddle Planche Hold	6	1
2.	Frog Reverse Hyper	6	10-15
#	COOLDOWN	TIME
3.	Stretching	10-15 min

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90 DEGREE HANDSTAND PUSH-UP - WARM-UP

START | Dynamic Stretching

I always perform these movements for 10-15 minutes at the beginning of my workout; sometimes longer depending on how I feel. Your environment, and whatever previous activities you were doing before you workout, will also play a factor in how long your warm up. It will also help you determine whether or not you do these movements in between exercise sets.

For example, let’s say you do decide to do an outdoor workout and it happens to be it’s 100°F outside, then your body will probably take less time to warm up since the outside heat will play a factor.

Never skip your warm-up! You can reduce your risk of injury when you take the time to properly warm your body up.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 1

1 ) Bent Arm Pose (knees tucked)

Number of Sets: 4-5
Reps per Set: 1 (try holding the position for a least 10-15 seconds)
Rest Time: 1 min

For 90 Degree Handstand Push-Up Home Workout 1, perform 4-5 sets of a bent arm pose. This exercise helps you get accustomed to the feeling of balancing on your hands. It help warm up your hands, wrists, arms, and core muscles.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 2

2 ) Reverse Dive Bomber Push-Up

Number of Sets: 3-4
Reps per Set: 5-10
Rest Time: 1-2 mins

For 90 Degree Handstand Push-Up Home Workout 1, perform 3 sets of reverse dive bomber push-ups. This exercise will target your chest, shoulders, triceps, hips, core abdominal muscles and to some degree your glutes, hamstrings and lower back.

This exercise varies slightly from a regular dive bomber push-up. In regular dive bomber push-up, you would start with your hips in the air which is similar to pike push-up. Your body would create an upside down “V” over the ground. In a reverse dive bomber push-up, you start on the ground.

In a regular dive bomber push-up, there are two pushing movements involved during the movement. From the starting position, you would lower and then flatten your torso on the ground. Next your would push (1) your body up. From here, you would then reverse the movement and push (2) your body back up to the starting point.

In a reverse dive bomber push-up, you’re basically only performing the second pushing movement.

Practicing the push movement back to the starting point will help you get better at a 90 degree handstand push-up. This is because the positioning of your body and the push movement of the exercise resembles that of a 90 degree HSPU; when your body is at the bottom position (also known as a bent arm straddle planche hold) and you must push it back up into a handstand.

Overall, it is a very dynamic exercise that will engage both your upper body and lower body, which will further prepare your body for the more difficult exercises ahead.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 3

3 ) Bent Arm Press to Handstand Hold

Number of Sets: 4-5
Reps per Set: 1 (hold handstand position 5-10+ seconds each attempt)
Rest Time: 1-2 minutes

Perform 4-5 sets of a bent arm press to handstand hold with the goal being able to hold the handstand for at least 5-10 seconds.

During a 90 degree handstand push-up, your body is basically moving from a parallel position to a vertical position (or the opposite). Practicing these bent arm press to handstand holds will help you with that transition and improve your control of going from parallel to vertical. It will also get your mind focused on breathing technique and engage more of your stabilizer muscles.

NOTE: If you want to improve your control of the opposite (going from vertical to parallel) practice handstand negatives instead.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 4

4 ) Weighted Decline Pseudo Planche Push-Up

Number of Sets: 4-5
Reps per Set: 3-5
- I usually use 50 lbs for the first set, then 60, 70, 80, 90.
Rest Time: 2 minutes after each set; 3-5 minutes after the last set (we give ourselves a little more rest time before attempting the 90 degree HSPUs in the next exercise).

A 90 degree handstand push-up is a max strength type of exercise, especially when you’re starting from a prone position on the ground. You can think of it like a barbell deadlift; you’re either going to lift the weight off the ground, or you’re not.

In order to prepare your body for this heavy type of lifting, perform 4-5 sets of weighted decline pseudo planche push-ups. The angle of the decline push-up and your hand positioning will target and engage more the muscles used during a 90 degree HSPU than a standard push-up.

I like to use this exercise to ‘trick’ my body so to speak, into being prepared. What I mean by this is when you move onto the 90 degree HSPUs after this exercise, it will still be a difficult exercise, but it won’t ‘feel’ as difficult, now that the resistance weight is no longer on your back.

NOTE: For the resistance weight, I placed dumbbells inside a heavy duty backpack. Another option you could use would be a weight vest.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 5

5 ) 90 Degree Handstand Push-Up (prone position start)

Number of Sets: As many as possible.
Reps per Set: As many as possible.
Rest Time: 3-5 minutes.

Now that your body is completely warmed up for this type of training, it’s time to attempt 90 degree handstand push-ups. Again, I would not recommend you attempt these unless going through all previous exercises beforehand, and having completed my handstand push-up guide training. Not only will it reduce your risk of injury, but it will give you the best chance at being able to perform a 90 degree handstand push-up.

Similar to a frog pose in yoga, you’ll want to lie flat on your stomach with your knees bent and feet together. Your hands should be placed right below your midsection with your fingers pointed out at a 45 degree angle from your body like the pseudo planche push-ups (shown above).

As soon as you begin pressing against the floor, you’re going to want to simultaneously lean forward with your chest & shoulders and engage your lower body as if you’re performing a frog reverse hyper (shown below).

This won’t be easy the first few times you try this, but don’t give up! When I first starting doing these, I couldn’t even get my body to lift an inch off the ground. Your 90 degree handstand push-up progression should look something like this:

No movement.
Able to move body off ground.
Able to move body off ground and transition into a bent arm half straddle planche hold (shown below).
Move body ➨ bent arm half straddle planche hold ➨ bent arm press to handstand.

NOTE: From the top handstand position, you can either perform regular handstand push-ups (as shown in the video), or return to the bent arm half straddle planch hold position and repeat the last step in order to perform additional 90 degree handstand push-ups like this here.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 6

6 ) Deep Push-Up

Number of Sets: 6
Reps per Set: 5-10
Rest Time: 1-2 minutes

When you can’t attempt any more 90 degree handstand push-ups, then move onto these deep push-ups as the last strength training exercise. For each set, perform only 5-10 reps per set. Due to the angle of this exercise and the positioning of your body, you want to maintain a slow and controlled pace during each movement.

CORE EXERCISE 1

1 ) Bent Arm Half Straddle Planche Hold

Number of Sets: 6
Reps per Set: On the first set, hold for 5 seconds, then 10, 15, 20, 25, 30.
Rest Time: 1-2 minutes

When performing handstands and handstand push-ups, your body is constantly working to stabilize itself. This exercise will target those core stabilizing muscles. It will strengthen your abs, obliques, hip flexors, glutes, triceps, shoulders, pecs, and lats.

NOTE: If the movement is too difficult for you, you can substitute it with pseudo planche push-up holds (get into a regular pseudo planche push-up position and hold for 30-60 seconds each set; either at the top position with your arms fully extended or the bottom position with your elbows bent).
When these stabilizing muscles get stronger over time, you can then go back and try completing the original exercise. Rest 1-2 minutes after each set.

CORE EXERCISE 2

2 ) Frog Reverse Hyper

Number of Sets: 6
Reps per Set: 10-15
- A simple variation is where you hold the top position for 15-30 seconds.
Rest Time: 1-2 minutes

The frog reverse hyper exercise will primarily target the posterior chain (your glutes, hamstrings, and lower back). Your abdominal muscles will also be trained. This exercise will definitely help you with your 90 degree handstand push-up progression since it mimics how your lower body moves during a 90 degree HSPU.

Watch this video and then go back and re-watch the 90 degree HSPU video to compare the two. When you are attempting a 90 degree HSPU, it should feel like you’re trying to touch the back of your head with your heels at the same time you’re pressing your hands against the ground.

NOTE: I usually perform this exercise 2-3 days a week as part of my core exercises.

The only piece of equipment your would need for this exercise is a workout bench. Or you can use a heavy table with a solid structure, but it it might be too wide for you to grip. And if you do use a table, make sure it is sturdy enough to hold your body weight without toppling over.

COOLDOWN

FINISH | Stretching

Strength and technique aren’t the only factors that come into play when performing handstand push-ups. Your mobility and flexibility will also determine whether or not you can perform these difficult exercises. Stretching for at least 10-15 minutes after your workout can help your body stay mobile and flexible. It will also help your body with the recovery process.