Handstand push-ups require strength, balance and are an outstanding exercise to develop upper body strength, as well as improve kinesthetic awareness. To improve your handstand push-up ability, develop a strong foundation in the handstand and then progress through a series of drills to increase your performance in this challenging exercise.
Wall Handstand
Start by using a wall as your balancing prop. Place your hands approximately 1 foot away from the wall. Kick your legs up until you are in a handstand. You should be able to hold a handstand against the wall for at least 15 seconds before moving on to the handstand push-up.
Handstand Negatives
Once you are able to sustain a wall-supported handstand for 15 seconds, use your arms to lower your head slowly toward the ground. It helps to place a pillow beneath to protect the top of your head. Once your head touches the pillow, drop your legs from the wall. Kick your legs back up and repeat the lowering, or negative, movement. Do as many repetitions as you can while maintaining control and good form.
Handstand Negative Stops
To improve your strength, continue to do the handstand negatives, but stop at various points on your way down and hold that static position for a count of 10. This will increase your strength along the various points of the movement.
Handstand Short Push-Ups
Another method to increase handstand push-up strength is to lower your head to ground in a slow, controlled manner, then attempt to push back up, but only in a short range of motion. Work these movements, gradually increasing the range of upward motion, until you can do a full handstand push-up.
Simulated Handstand Push-Ups
In addition to working the various positions of the handstand, you can modify a standard push-up to emphasize the shoulders and the triceps. Place your feet on a chair or bench to elevate your lower body, putting more stress on your shoulders and triceps. Do as many push-ups as you can, emphasizing control and proper form. The closer you move your hands toward your ribs, the more this will replicate the motion of a handstand push-up.
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