Modified Handstand Pushups
How to do Modified Handstand Pushups
- 1
With your toes in contact with a raised surface (bench or box), adopt a push up position so that your hands are directly underneath your shoulders. Your ankles, hips and shoulders should be in a straight line angled slightly towards the floor, with your ankles higher than your shoulders due to their elevated position. Raise your hips towards the ceiling until your torso is almost perpendicular to the floor and your legs almost parallel to the floor. Your arms should be straight with your hands still directly underneath your shoulders. This is the starting position.
- 2
Lower your head towards the floor between your hands by flexing at the elbows.
- 3
When the top of your head comes into contact with the floor, push through your hands and extend at the elbows until you have returned to the starting position.
- 4
The act of lowering your head towards the floor by flexing at the elbows, before returning to the starting position by extending at the elbows, is equal to one repetition. Repeat for as many reps as necessary.
Form cues
- The angle of your legs (close to parallel to the floor and straight) is of relatively little importance. Provided your torso is as close as possible to perpendicular to the floor in the starting position, that is the most important factor. This movement is trying to replicate that of a handstand push up/ shoulder press as closely as possible, which means the plane of movement must be as close to vertical as possible. Whatever you need to do with your legs (flex at the knee if you lack hamstring flexibility, for instance) is fine.
Breathing: 1. Inhale as you lower your head towards the floor between your hands by flexing at the elbows (eccentric phase). 2. Exhale as you push through your hands and extend at the elbows in order to return to the start position.
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