Handstand Push-Up Home Workout 3

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 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

HANDSTAND PUSH-UP HOME WORKOUT 3

Click exercise to jump to video section.

Get better at freestanding handstand push-ups by following this workout. Find all the videos and training tips 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 3	SETS	REPS
1.	Yoga Block Push-Ups	4	10-20
2.	Bent Arm Stand	4-5	1
3.	Yoga Block Wall HSPU (facing wall)	3-4	3-5
4.	Bent Arm Press Handstand to Handstand Negative	4-5	Open
5.	Freestanding Handstand Push-Ups (straight legs)	3-4	Open
6.	Freestanding + Wall Handstand Push-Ups	4-6	1
#	CORE EXERCISES	SETS	REPS
1.	L-Sit Hold	5-6	—
2.	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 ) Yoga Block Push-Ups

Number of Sets: 4
Reps per Set: 10-20
Rest Time: 1-2 min

For Handstand Push-Up Home Workout 3, perform 4 sets of these yoga block push-ups. For the first half of the reps, keep the blocks flat on the ground, and then tilt the blocks at a 45 degree angle to perform the second half of the reps. Limit the reps to 5-10 for each hand placement.

We start with this exercise because it will get your heart rate up and the blood pumping to your muscles. This exercise will target the chest, shoulders, arms, forearms, and core stabilizer muscles.

NOTE: This variation of the standard push-up is another way to prepare your hands, wrists, and forearms to handle the increased pressure that will be placed on them during a handstand push-up.
Tilting the yoga block will force those areas to be more active than when it’s lying flat on the ground. This is because you must maintain a firm grip on the yoga block in order to keep it balanced at the 45 degree angle.

HANDSTAND PUSH-UP - EXERCISE 2

2 ) Bent Arm Stand

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

Following the push-up sets, perform 4-5 sets (1 rep per set) of these bent arm stands. The primary goal of this exercise is further get your chest, shoulders, triceps and core stabilizer muscles more prepared for the handstand push-ups without using up too much energy. It will also get your mind focused on the balance aspect of a handstand push-up and all the adjustments needed to make it possible.

NOTE: Try to hold the position for at least 5-10 seconds each set.
You should notice that performing this movement gets easier each time as your mind and body become accustomed to it. And when you perform this movement in upcoming workouts, try increasing the hold time by 5 second increments. This will gradually improve your ability to control your handstand movements.

HANDSTAND PUSH-UP - EXERCISE 3

3 ) Yoga Block Wall Handstand Push-Up (facing wall)

Number of Sets: 3-4
Reps per Set: 5-8
Rest Time: 1-2 min

In order to prepare your body for the upside down pushing motion of a freestanding handstand push-up, perform 3-4 sets of these yoga block wall handstand push-ups (facing the wall). This exercise will work your chest, shoulders, triceps, traps, lats, core abdominal muscles, lower back.

For this exercise, the yoga blocks should be placed about 6-12 inches from the wall. As you improve, you can move the blocks closer to the wall. If you need more help with being able to get your body into this handstand push-up position where you’re facing toward the wall, which is a more difficult position than when you’re facing away from the wall (since you can simply kick up into a handstand), practice these handstand push-up walks 1-2 times a week.

NOTE: This exercise can be performed without the yoga blocks, but using them will allow for a greater range of motion. Performing an exercise with a greater range of motion will lead to increased strength and muscular size since it targets more of the muscle(s) being used.
Another option to add depth are aerobic platforms. They’re more stable than yoga blocks due to their size and shape. Here’s a video of how to perform them using the platforms.

HANDSTAND PUSH-UP - EXERCISE 4

4 ) Bent Arm Press Handstand to Handstand Negative

Number of Sets: 3-4
Reps per Set: 1 (try to hold the bottom position 5-10+)
Rest Time: 1-2 min

In order to get your mind and body focused on being able to control the downward movement of a handstand push-up, without expending too much energy, perform 3-4 sets of these handstand push-up negatives; 1 rep per set (hold about 5-10 seconds at the bottom position).

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.

NOTE: The more you practice these, the easier it’ll get holding that bottom position. You’ll also get better at being able to control how slow you’re able to lower yourself. This is important because performing a freestanding handstand push-up requires both strength and balance.

HANDSTAND PUSH-UP - EXERCISE 5

5 ) Freestanding Handstand Push-Ups (straight legs)

Number of Sets: 4-5
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.

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 6

6 ) Freestanding + Wall Handstand Push-Ups

Number of Sets: 2-3
Reps per Set: As many as possible.
Rest Time: 3-5 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 last exercise like Drop Sets that you do during a normal weightlifting workout as sort of a burnout exercise.

In this routine, perform as many freestanding handstand push-ups (with knees bent) as possible and when those start getting difficult, allow your feet to rest against the wall. This will take away some of the mental and physical effort needed to stay balanced in a handstand, which you can then redirect into performing more wall handstand push-ups.

NOTE: Bent knee handstand push-ups are slightly easier than straight leg handstand push-ups because more of your body’s mass is lower to the ground, which creates a lower center of gravity. You will always have better balance and be more stable when your center of gravity is lower to the ground.

CORE EXERCISE 1

1 ) L-Sit 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. An L-Sit Hold is exercise that will target those core stabilizing muscles. It will strengthen your abs, obliques, hip flexors, quads, triceps, shoulders, pecs, and lats.

NOTE: For each set, try to hold for a longer period of time. Another way to increase the difficulty of the exercise is to rest less time in between sets. By implementing these 2 suggestions, your body will be forced to adapt and get stronger.

CORE EXERCISE 2

2 ) 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 hip hinge is an exercise designed to primarily target the posterior chain, which is your glutes, hamstrings, and lower back. Your abdominal muscles will also be trained. During the exercise, your spine stays neutral (straight) and the bend motion occurs at your hips.

Since this is the final exercise of the workout, I usually perform a toe touch after completing the last set to stretch out my hamstrings and lower back. By doing so, I’m able to work on my flexibility. If you can’t touch your toes, don’t worry about it. Just keep slowly practicing and you’ll eventually get there.

NOTE: In this variation, I keep my arms fully extended above my head while holding a light weight stick. If you decide to use something heavier, such as a weighted workout bar, it will be a good idea to slow down each movement and 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.