HANDSTAND PUSH-UP HOME WORKOUT 1
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 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 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.
HANDSTAND PUSH-UP EXERCISE LIST
- Click exercise to jump to video section.
Watch all the videos for this workout at:
- www.handstandpushup.com/handstand-push-up-home-workouts/
| # | WARM-UP | TIME | |||
 |
Dynamic Stretching | 10-15 min | |||
| RESISTANCE EXERCISES | |||||
| # | HSPU Home Workout 1 | SETS | REPS | ||
| 1. | Standard Push-Up | 6 | 5-30 | ||
| 2. | Seated Dumbbell Shoulder Press | 6 | 10 | ||
| 3. | Bent Arm Frog Stand With Tricep Press | 3-4 | 5 | ||
| 4. | Tripod Headstand Pose | 2-3 | 10 sec | ||
| 5. | Rest Pause Handstand Push-Ups | 3-4 | 3-5 | ||
| 6. | Freestanding Handstand Push-Ups With Bent Knees | 4-6 | 5-8 | ||
| # | CORE EXERCISES | SETS | REPS | ||
| 1. | Hanging Leg And Knee Raise Core Rotation | 5-6 | — | ||
| 2. | Wall Hip Hinge Variation 1 | 5-6 | — | ||
| # | COOLDOWN | TIME | |||
| 3. | Stretching | 10-15 min | |||
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.
HANDSTAND PUSH-UP - EXERCISE 1
1 ) Standard Push-Up
- Number of Sets: 6
- Reps per Set: 5-30
- Rest Time: 1 min
For Handstand Push-Up Home Workout 1, perform 6 sets of standard push-ups. The rep scheme will be 5 push-ups for the first set, then 10, 15, 20, 25, 30. I usually rest one minute in between sets, and during that time, I continue performing dynamic stretches (as shown in the first video).
HANDSTAND PUSH-UP - EXERCISE 2
2 ) Seated Dumbbell Shoulder Press
- Number of Sets: 6
- Reps per Set: 10
- Rest Time: 1-2 min
Following the push-up sets, perform 6 sets of seated dumbbell shoulder presses. I start with 20 pound dumbbells for the first set, then 25, 30, 35, 40, 45 lbs. The primary goal of this exercise is to get your shoulders and core muscles more prepared for the handstand push-ups. Rest 1-2 minutes after each set.
HANDSTAND PUSH-UP - EXERCISE 3
3 ) Bent Arm Frog Stand With Tricep Press
- Number of Sets: 3-4
- Reps per Set: 5
- Rest Time: 1-2 min
A different sense of balance / feeling you experience will occur during a handstand or handstand push-up. In order to jump start that feeling, so to speak, perform 3-4 sets of these bent arm frog stands. This exercise helps warm up your hands, wrists, arms, and core. Rest 1-2 minutes after each set.
NOTE: In order to strengthen your hands and wrists, perform wrist rotations or wrist curls 1-2 times a week. You can also use wrist wraps for added support.
HANDSTAND PUSH-UP - EXERCISE 4
4 ) Tripod Headstand Pose
- Number of Sets: 2-3
- Reps per Set: 1 (hold pose for 5-10 s)
- Rest Time: 1-2 min
Once you finish these headstand sets, you should be mentally and physically prepared for freestanding handstand push-ups. I always do this routine or something similar before working on my freestanding handstands, handstand push-ups, and 90 degree handstand push-ups. Try to hold this pose for at least 5-10 seconds each set.
HANDSTAND PUSH-UP - EXERCISE 5
5 ) Rest Pause Handstand Push-Ups
- Number of Sets: 3-4
- Reps per Set: 3-5
- Rest Time: 1-2 min
The movement during this exercise and momentum it creates will slightly reduce the amount of strength that is normally needed to do a regular freestanding handstand push-up. The goal is to try holding the bottom position , or top position, for longer periods of time for each set.
HANDSTAND PUSH-UP - EXERCISE 6
6 ) Freestanding Handstand Push-Ups With Bent Knees
- Number of Sets: 5-6
- Reps per Set: As many as possible.
- Rest Time: 3-5 min
Now that your body is warmed up for handstand push-ups, perform 5-6 sets of these freestanding handstand push-ups. During these sets, your focus should be on your form and proper breathing.
To help with your form and concentration, focus on a spot in the middle of where your hands are placed on the ground throughout the exercise. This will help your mind block out any distractions happening around you.
For your breathing pattern, in a slow and controlled manner, make sure to inhale while you’re lowering your body and exhale when you’re pushing your body back up.
In addition, keeping your knees bent during this type of handstand push-up lowers your center of gravity. The lower your center of gravity, the easier it is to keep your balance. As a result, these freestanding handstand push-ups are slightly easier than freestanding handstand push-ups with straight legs.
NOTE: Try to get as many reps per set as you can, but remember that this exercise can be quite dangerous if not performed properly. It’s always a good idea to listen to your body and the signals it’s giving you. If you need to, return to the starting position on the ground, rest a few minutes, and then repeat when you’re ready.
CORE EXERCISE 1
1 ) Hanging Leg And Knee Raise Core Rotation
- Number of Sets: 5-6
- Reps per Set: As many as possible.
- Rest Time: 1-2 min
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 ab muscles and obliques. It also strengthens and improves the flexibility of your hips and lower back. Rest 1-2 minutes after each set.
CORE EXERCISE 2
2 ) Wall Hip Hinge Variation 1
- Number of Sets: 5-6
- Reps per Set: As many as possible.
- Rest Time: 1-2 min
The hip hinge will primarily target the posterior chain (your glutes, hamstrings, and lower back). Your abdominal muscles will also be trained. Rest 1-2 minutes after each set.
COOLDOWN
FINISH | Stretching
| “ |
| Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.” — John Wooden |
handstandpushup.com
| “ |
| Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable.”— John Wooden |
handstandpushup.com