From the perspective of self-weight training, push-ups may be the most extensive exercise in the world today. Students, soldiers, and elite athletes will do push-ups as part of their training. Push-ups are convenient and effective. Push-ups mainly exercise the chest With the triceps, when you do these movements, you must support and lift about 60% of your body weight. If you want to do more challenging exercises, you can raise your feet and put more weight on your hands until you have a handstand push-up .
What are the benefits of doing handstand push-ups? How to quickly learn handstand push-ups? Handstand push-ups are a compound exercise, which means that there are several muscles and joints working together. Inverted push-ups are one of the best self-weight shoulder training. Through inverted push-ups, muscle size, strength, balance and stability can be exercised!
Although they are not easy, this is why they are worth doing. When I realized the benefits of handstand push-ups and learned the techniques, I only practiced for a few days, and then unlocked the handstand push-ups against the wall. At present, one set can do 12 reps.
Inverted push-ups can exercise the main muscles:
deltoid muscle : is your main shoulder muscle. There are three bundles of deltoid muscle: front bundle, middle bundle and back bundle. When you do handstand push-ups, all three beams participate in the handstand push-ups, but the deltoid anterior beam is the most active.
Triceps : The triceps are responsible for shoulder extension, and the triceps can cooperate or assist in the inverted push-ups.
upper trapezius: trapezius is a huge diamond-shaped upper back muscle.Divided into upper, middle and lower trapezius muscles, each group has different functions. In an inverted push-up, all three groups of fibers are active, but the upper trapezius muscle has the greatest workload.
core muscles: is a collective term around your abdominal muscles. Your core muscles can stabilize your spine and keep your body stable and straight during exercise. If your legs sway during an inverted push-up, you may find yourself leaning to one side and losing your balance.
1. How to do inverted push-ups
Inverted push-ups are a challenging exercise with their own weight. Although gymnasts make this sport seem easy, most exercisers will find it difficult to do. The heavier your weight, the harder this exercise will be. Please follow the steps below to increase your chances of this exercise while reducing your risk of injury.
- Find a smooth wall to do push-ups.
- Then squat down, put your hands flat on the floor, and the spacing is about shoulder width apart. Your finger should point forward. If you think it is necessary, please put a cushion between your hands to ensure safety. Your hands should be about 30 cm away from the wall.
- Start with one foot forward and one foot backward, stand up and stand upside down, let your foot lean against the wall. Support your core and maintain balance. Keep your legs straight.
- When you feel stable, bend your arms and lower your head to lightly touch the floor.
- Stretch your arms and push yourself up.
- When finished, put your legs back on the floor and stand up. It is not uncommon to feel a little dizzy after this exercise.
2. The benefits of handstand push-ups
Handstand push-ups are the ultimate self-weight shoulder exercise, because you have to use your shoulder muscles and triceps to push up all your weight. It is not easy to do handstand push-ups, and you may want to know if they are worth learning and adding to your exercise.The following are the main benefits of handstand push-ups:
1. Improve balance and agility-Handstand push-ups originated from gymnastics. Not only do they make you stronger, they are also good for balance, coordination, and agility. If you want to exercise better, handstand push-ups will help.
2. Shoulder exercises without equipment-no barbells or dumbbells? no problem! Use handstand push-ups to shape your shoulders like 3D. Do not believe? You can look at the shoulder muscles and shapes of elite gymnasts.
3. A useful relative strength test-relative strength refers to the comparison between your strength and your weight. Although your 1RM bench press weight may give you glory in the gym, relative strength is usually more important for exercise, and weight loss usually makes bodyweight exercise easier, leading to better performance.
4. From easy to difficult-there are many inverted push-up variants to try, some of which are easier, while others are quite difficult. This is an item you can adjust according to your current strength.
5. Impressive strength-just like doing pull-ups, doing your first handstand push-up is an important fitness benchmark. Not many exercisers can do it, so when you do, you will feel a real sense of accomplishment.
3. Training from easy to difficult
Although there are many reasons to add inverted push-ups to your exercise, sometimes they may be impractical or impossible. You may need some method to make this exercise easier or Harder. No matter what you want, we have many inverted push-up variants and alternatives for you to try.
1. Parker push-ups
Parker push-ups and inverted push-ups will exercise the same muscles, but the weight on the arm is much lighter. If you are not strong enough to do handstand push-ups, then this exercise is the next best option. Use the bend push-ups to build up your press strength, and you will soon be able to do a full handstand.
Parker push-up action essentials:
- adopts the push-up posture,Straighten your arms and body, and keep your hands shoulder-width apart.
- Lift your hips into the air and move your hands inwards so that your body looks like an inverted V shape. Put your abs and pull your shoulders down and back.
- Bend your arms and put your head on the floor.
- pushes himself back and repeats.
- can place your feet on a taller object, such as an exercise bench, making this exercise more difficult.
2. Stand against a wall
If you are not ready for handstand push-ups, but still want to do high-intensity shoulder exercises, then this may be your best choice. Exercise your deltoids, triceps and core muscles. This exercise will develop the stability and strength you need to do full-handstand push-ups. This is also a killer core exercise.
Action essentials for standing upside down against a wall:
- The distance between your hands should be shoulder-width apart, or slightly wider than shoulders, and your arms should be straight.
- The palm is 20-30 cm away from the wall.
- Keep your feet 30-40 cm away from your hands and raise your hips. When the posture is correct, one foot is firmly hooked to the wall, and the other foot is leaned against the wall, driving the whole body into an upside-down position.
3. Assisted inverted push-ups
Lifting the weight of the entire body with only your arms is quite a challenge. You can ask your training partner to lift your legs to lighten your arms. Some burdens.
Alternatively, you can also use a resistance band, start with a strong assist, and then gradually get rid of it,Until you are strong enough to do handstand push-ups independently.
4. Handstand push-ups against the wall
Some people prefer to do handstand push-ups facing the wall. It is easier to maintain balance. If you do regular handstand push-ups that are not going well, you can try this variant .
5. Independent handstand push-ups
When you have the strength to do handstand push-ups against a wall, and can maintain unsupported handstands without losing your balance, then you are ready to do unsupported handstand push-ups .
To sum up: barbell and dumbbell overhead presses are by far the most common shoulder exercises, but although they are effective, doing the same exercises over and over can quickly become boring . In addition, if you perform these exercises too frequently, they may even start to lose some effectiveness and stop your progress.
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