Handstand Push-Up Home Workout 2

Handstand Push-Up Home Workout 2. 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/handstand-push-up-home-workout-2/

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	HSPU Home Workout 2	SETS	REPS
1.	Standing Dumbbell Military Press	6	10
2.	Tuck Planche Push-Ups	3-4	3-5
3.	Tripod Head Stand Press	3-4	3-5
4.	Freestanding Handstand Push-Ups With Bent Knees	4-5	Open
5.	Bent Arm Press Up to Handstand Push-Up	3-4	Open
6.	Bent Arm Press Handstand to Handstand Negative	4-6	1
#	CORE EXERCISES	SETS	REPS
1.	L-Sit Hold to Bent Arm Planche Hold	5-6	—
2.	Seated Hip Hinge Variation 2	5-6	10-20
#	COOLDOWN	TIME
3.	Stretching	10-15 min

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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 ) Standing Dumbbell Military Press

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

For Handstand Push-Up Home Workout 2, perform 6 sets of Standing Dumbbell Military Presses. The rep scheme will be 10 reps for each set, starting with 20 lb dumbbells, then 25, 30, 35, 40, 45.

We start with this exercise because it will be easier than the tuck planche push-ups that are next. Also, starting with the lighter dumbbells and slowly increasing the weight will help your upper body & core muscles to get warmed up.

NOTE: I usually rest 1-2 minutes in between these exercise sets. During that time rest time, I continue performing dynamic stretches (as shown in the first video).

HANDSTAND PUSH-UP - EXERCISE 2

2 ) Tuck Planche Push-Ups

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

Following the military presses, perform only 3-4 sets (3-5 reps/set) of Tuck Planche Push-ups. The primary goal of this exercise is further get your chest, shoulders, triceps and core muscles more prepared for the handstand push-ups.

This exercise is quite difficult even though you’re using just your body weight as the resistance. The positioning of your body during this exercise will move your center of gravity further away. This means it will be much harder for you to keep your balance, but it will force your core muscles to become more engaged thereby preparing them for handstand push-up movements.

HANDSTAND PUSH-UP - EXERCISE 3

3 ) Tripod Head Stand Press

Number of Sets: 3-4
Reps per Set: 3-5
Rest Time: 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 Tripod Headstand Presses.

This exercise helps warm up your hands, wrists, arms, and core. I like to use it as a refresher before attempting freestanding handstand push-ups. Your head will serve more as just something to help keep you steady; kind of like a kickstand on a bicycle. So even though it looks like my head & neck have a lot of weight/pressure being placed on it, they don’t. My shoulders and triceps are actually handling most of the body weight resistance.

(If you need help, here’s another one of my videos showing you what it looks like using a wall for a little added support when balancing upside down).

HANDSTAND PUSH-UP - EXERCISE 4

4 ) Freestanding Handstand Push-Ups With Bent Knees

Number of Sets: 4-5
Reps per Set: As many as possible.
Rest Time: 3-5 min

For these handstand push-up sets, your focus should be on your form and proper breathing (inhale on the way down and exhale when you’re pressing up).

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.

HANDSTAND PUSH-UP - EXERCISE 5

5 ) Bent Arm Press Up to Handstand Push-Up

Number of Sets: 3-4
Reps per Set: As many as possible.
Rest Time: 1-2 min

This is a great exercise if you want to get in a little more strength training after you’ve completed the freestanding handstand push-up sets. Think of this body weight exercise routine like Drop Sets that you do during a normal weightlifting workout as sort of a burnout exercise.

In this routine, you going to practice your bent arm press to handstands. Try to maintain the handstand hold for as long as possible, and when you can no longer do so, you allow your feet to rest against the wall. This will reduce some of the mental and physical effort needed to stay balanced in a handstand. From here you can perform some handstand push-ups against the wall, or you can work on holding your handstand position for longer periods of time.

HANDSTAND PUSH-UP - EXERCISE 6

6 ) Bent Arm Press Handstand to Handstand Negative

Number of Sets: 4-6
Reps per Set: 1 (try to hold the bottom position 5-10+)
Rest Time: 3-5 min

Since your upper body is probably tired by this point in time, you’re not looking to crank out rep after rep of these handstand push-up negatives. I usually only perform 1 rep per set.

For each set, your goal is to try lowering your body at a slower pace and then hold that bottom position for a longer period of time, which is meant to help with your handstand control.

NOTE: When you first start practicing these, you might have the tendency to kick out of the handstand, which is acceptable. The more you practice these, the easier they will get and you won’t feel the urge to do that anymore.

CORE EXERCISE 1

1 ) L-Sit Hold to Bent Arm Planche Hold

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 abs, obliques, hip flexors, quads, triceps, shoulders, pecs, and lats.

NOTE: If the full movement is too difficult for you, you can always perform just the L-Sit hold (don’t attempt the transition into the bent arm planche hold). When these stabilizing muscles get stronger over time, you can then go back and try completing the full movement.

CORE EXERCISE 2

2 ) Seated Hip Hinge Variation 2

Number of Sets: 5-6
Reps per Set: 10-20.
Rest Time: 1-2 min

A stronger core will positively influence your ability to perform a handstand and handstand push-up. When performing handstands and handstand push-ups, your body is constantly working to stabilize itself. This exercise will target those core stabilizing muscles.

The the seated hip hinge will isolate the hip extension movement and work your posterior chain, which is your glutes, hamstrings, and lower back. Your abdominal muscles will also be trained.

NOTE: In this variation, I keep my hands close together holding a light weight stick. If you decide to use something heavier, such as a weighted workout bar, decrease the amount of reps performed until your body adjusts to the increased resistance weight.

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.