Bent Arm Press Up to Handstand
What muscles does a Bent Arm Press Up to Handstand work?
A Bent Arm Press Up to Handstand primarily works the Shoulders, Chest, Upper & Lower Back, Triceps, and your Core Abdominal muscles. Each of these muscle groups become engaged as you move through the full range of motion. Each of these muscle groups help give you control during the movement and help hold your body up. Strong core muscles are needed to be able to lift your legs from the ground up over your head and hold in position.
How do you perform a Bent Arm Press Up to Handstand?
- From a standing position, squat down and place your hands on the ground about shoulder-width apart with the fingers spread wide.
- Keep the hands and feet where they are but lift the hips up and away.
- Bend the knees and lift the heels off the floor so just the balls of the feet are down.
- Gently press the knees in to the backs of the triceps and begin to shift your weight into the fingertips.
- Bend the elbows and extend the legs out into a straddle position and then bring together.
- Press the body up into a handstand resting the feet against the wall.
- Perform as many wall handstand push ups as possible and kick off the wall when you are finished.
- Repeat for sets.
Number of Sets: 4
Reps per Set: 1-5 Reps (1 Bent Arm Press Up + 1 Handstand Push-Up together = 1 Rep)
Rest Time: 1-2 minute
Strength Goal
- Be able to do at least 1-5 Bent Arm Press Up to Handstand Push-Up reps in a row.
How can I improve my Bent Arm Press Up to Handstand?
Here are a few tips and recommended exercises you can perform at home to help improve your Bent Arm Press Up to Handstand:
- WEIGHTED DIPS – You can perform this exercise with either a dumbbell placed between your legs or feet, or with a dip belt. I definitely recommend having a spotter the first few times you try this exercise until you get used to the movement.
- DEFICIT HANDSTAND PUSH-UPS – You can perform these using parallettes or any 2 objects of equal height such as push-up stands.
- DECLINE PUSH-UPS – You can perform these with use of a bench or plyo box.
- PIKE PUSH-UPS – You can perform these with just your body weight as the resistance or with the push-up stands mentioned above, which will increase your range of motion.
- WEIGHTED PUSH-UPS – These can be performed with having a partner place weight plates on your back if you’re at the gym, or with use of a weight vest or heavy duty backpack / ruck sack). Both are good options and usually last a long time. I’ve have my weighted backpack for a solid 5 years now with no issues of wear and tear.
- EXERCISE BALL KNEE TUCKS – Can be performed using a stability ball or a Swiss Ball. There are different sizes available so be sure to pick the right size that suits you.
- TRX KNEE TUCKS – These can be performed using TRX Bands. Make sure to attach the bands to a solid object that won’t move when you are exercising.
“The way to get started is to quit talking and begin doing.”—Walt Disney
TOOLS FOR LEARNING A BENT ARM PRESS UP TO HANDSTAND
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