90 Degree Handstand Push-Up Home Workout 3

90 DEGREE HANDSTAND PUSH-UP HOME WORKOUT 3

90 Degree Handstand Push-Up Home Workout 3. 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 exercise gear shown in our videos by visiting our 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 HOME WORKOUT 3 EXERCISE LIST

Click exercise to jump to video section.

Find all the videos and training tips for this workout at:

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

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	90 Degree HSPU Home Workout 2	SETS	REPS
1.	Dive Bomber Push-Up	3	5-10
2.	Elevated Pike Push-Up	4	5-8
3.	Bent Arm Stand (straddle legs)	4	5-10 s
4.	Bent Arm Press to Handstand (bent knees)	4	5-10 s
5.	Freestanding Handstand Push-Ups With Bent Knees	3	3-5
6.	Bent Arm Handstand Press to 90 Degree HSPU	Open	Open
#	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 ) Reverse Grip Incline Chair Push-Up

Number of Sets: 4
Reps per Set: 8-10
Rest Time: 1 min

For 90 Degree Handstand Push-Up Home Workout 3, perform four sets of these Reverse Grip Incline Chair Push-Ups.

This exercise will primarily target your chest, shoulders, and triceps. Secondary muscles that are activated during the exercise include the glutes, hips, lower back, and core abdominal muscles. These secondary muscles act as stabilizers to keep your body straight and your core tight throughout the movement.

In addition, the pressing motion of this type of push-up will help you get better at the bottom movement of a 90 degree HSPU; meaning you will improve your ability to press your body back into a handstand from the bottom position of a 90 degree HSPU (also known as a bent arm straddle planche hold).

NOTE: The type of exercises you choose to perform during your workouts should always be based on what specific goal you’re aiming to achieve.
For example, you can bench press all day and get extremely strong in your upper body, but if you were to attempt a 90 degree HSPU, you wouldn’t budge an inch. Keep in mind, it goes both ways. You can perform hundreds of push-ups, but you might not be able to ever bench press that 315 lbs.
However, you can use both forms of training to your advantage if you ever hit a plateau in your training; simply switch out a body weight exercise with a weight lifting exercise or do the opposite. This will get you out of your normal training routine. Your body will have to adapt to these changes, which will then lead to improvements.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 2

2 ) Weighted Rest Pause Push-Up

Number of Sets: 4-5
Reps per Set: 3-5
- I usually use 50 lbs for my first set (~30% of my body weight; I weigh 175 lbs.), then 60 lbs., 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.

Isaac Newton’s first law of motion states: An object at rest tends to stay at rest and an object in motion tends to stay in motion unless acted upon by an unbalanced force.

If an object, such as a rocket (or your body), is at rest then the forces on it are balanced.
It takes an additional force to unbalance the forces in order to make the object (your body) move.
In order to lift off the ground, the rocket’s engines are ignited, the thrust from the rocket (your push-up explosiveness) unbalances the forces, and the rocket travels upward.

In order to prepare your body to be able to create this additional force, perform 4-5 sets of weighted rest pause push-ups. Resting on the ground and then pausing for a split second after each repetition will help improve your push-up explosiveness. This increased explosiveness will then give you a better chance at lifting off the ground when performing a 90 degree HSPU starting from a prone position.

I like to use this exercise to ‘trick’ my body so to speak, into being prepared. What I mean by this is that you have now prepared your body to be able to handle performing push-ups with heavy weight on your back. If you were to remove the weight and then attempt more push-ups, they would seem much easier than before.

In the next exercise, you’re going to attempt 90 degree handstand push-ups. They will still be extremely difficult, but it won’t seem as difficult now that you no longer have the extra resistance weight on your back.

NOTE: For the resistance weight, I placed hex dumbbells inside a heavy duty backpack. Another option you could use would be a weight vest. I prefer having the dumbbells because they can be used in a variety of exercises during my other workouts.

Number of Sets: 4
Reps per Set: 1 (hold position 5-10 s)
Rest Time: 1-2 minutes

Perform 4 sets of a bent arm stand (legs straddled) with the goal being that you hold the position for at least 5-10 seconds each time. This exercise will target your shoulders, triceps, upper back, hips and core abdominal muscles.

During this exercise, you want to focus on controlling your breathing and keeping your core engaged. Your hands should be placed shoulder-width apart with your fingers spread wide.

Pick a spot in the middle of where your hands are placed and keep your gaze there; you can also place a coin in that position as another option. This will help you maintain a central focus and will help with your balance.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 3

3 ) Bent Arm Press to HSPU Beginning Movement

Number of Sets: 4
Reps per Set: 1 (hold position 3-5 s)
Rest Time: 1-2 minutes

Perform 4 sets of a Bent Arm Press to HSPU Beginning Movement with the goal being that you hold the top position for 3-5 seconds each time. This exercise will target your shoulders, triceps, upper back, hips and core abdominal muscles.

During this exercise, you want to focus on controlling your breathing and keeping your core engaged. Your hands should be placed shoulder-width apart with your fingers spread wide.

Pick a spot in the middle of where your hands are placed and keep your gaze there; you can also place a coin in that position as another option. This will help you maintain a central focus and will help with your balance.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 4

4 ) Bent Arm Press to Handstand (bent knees)

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

Perform 4 sets of a bent arm press to handstand (knees bent) with the goal being that you hold the position for at least 5-10 seconds each time. This exercise will target your chest, shoulders, triceps, upper back, hamstrings, hips and core abdominal muscles.

Now that you’re more comfortable balancing on your hands as a result of the previous exercise, you can practice the pressing movement into a handstand, and then controlling it for a set amount of time.

In one fluid motion, you’re going to bring your feet together from the bent arm stand position (legs straddled) and press up into a handstand keeping your core abdominal muscles engaged and your gaze on that central location between your hands.

NOTE: Make sure to exhale as you press up. When you’re in the handstand position, maintain a slow and controlled breathing pattern.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 5

5 ) Prone 90 Degree Handstand Push-Up (bent knees)

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.

Your 90 degree handstand push-up progression should look something like this:

Starting Position:

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 you would during a the pseudo planche push-up.
As soon as you begin pressing against the floor (additional force: push-up explosiveness), 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 will put you in a bent arm half straddle planche position.
From the bent arm half straddle planche, simultaneously:
1. Engage your lower back, glutes and hamstrings (as if you’re trying to touch the back of your head with your feet) which will cause your body to slightly tilt forward.
2. Keep your body balanced and core engaged as you press as hard as you can (additional force) into the ground which will then move you into a handstand position. (0:08)

NOTE: From this top handstand position, you can perform regular handstand push-ups like this here. Or you can return to the bent arm half straddle planche hold position and perform additional 90 degree handstand push-ups like this here.
This won’t be easy the first few times you try this, but don’t give up!

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 6

6 ) Bent Arm Half Straddle Planche to 90 Degree Handstand Push-Up

This is a great exercise to throw in after you can’t perform any more prone 90 degree handstand push-ups. It gives you the chance to perform a few extra sets, practicing the bottom position movement of a 90 degree handstand push-up.

From a kneeling position, lean forward as if you’re getting into a pseudo planche push-up.
Keeping knees bent feet together, engage your core and lift your knees off the ground. This will put you into a bent arm half straddle planche position.
From the bent arm half straddle planche, simultaneously:
1. Engage your lower back, glutes and hamstrings (as if you’re trying to touch the back of your head with your feet) which will cause your body to slightly tilt forward.
2. Keep your body balanced and core engaged as you press as hard as you can (additional force) into the ground which will then move you into a handstand position.

CORE EXERCISE 1

1 ) Around the World Ab Exercise

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.

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“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” — Oprah Winfrey

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