Handstands and pushups engage several muscles. A handstand engages primarily your shoulders and triceps, while a pushup emphasizes your pectorals, though the shoulders and triceps also play important roles during a pushup. Your abdominals are essential to performing both, as they help stabilize your body. Simple handstands are performed in a static position but you can also perform handstand pushups, which makes maintaining your position more difficult. Choose from several exercises that isolate the primary muscles needed to do a pushup and handstand. Do at least one of these exercises regularly to improve your pushup and handstand technique.
Dumbbell Shoulder Press
Sit up straight on a military press bench -- or a bench with back support -- with feet planted on the ground. Grasp two dumbbells and lift them to shoulder height with palms facing forward. Press the dumbbells up and together above your head as you exhale. Fully extend your arms and lightly touch the dumbbells together at the top of the movement. Slowly lower the dumbbells back to their starting position as you inhale. Do three sets of 10 to 12 repetitions.
Triceps Dips
Position yourself on a triceps dip tower. Curl your lower legs backward and cross them to help stabilize your body. Don't lock your arms but keep a slight bend at the elbows; this is your starting position. Slowly lower your body by bending at the elbows. Lower until your arms form a 90-degree angle and then push back up to the starting position. Squeeze your triceps as hard as you can as you return to the top. Inhale on the way down and exhale on the way up. Do three to four sets of eight to 10 repetitions.
Bench Press
Lie on a bench with a barbell rack. Plant your feet on the ground, ensuring your legs form a 90-degree angle. Grasp the barbell with a medium or wide grip and push up to lift the barbell off the rack. Angle the barbell directly over your chest, keeping your arms extended and wrists unhinged. Slowly lower the barbell to your chest as you inhale. Lightly bounce the barbell off your chest as you propel the bar back to its starting position and exhale. Do three to four sets of six to eight repetitions. For safety, perform bench presses with a spotter.
Cable Crunch
Fasten a rope attachment to a pulley system's cable. Set the pulley to its highest setting. Grasp the rope attachment and kneel with your back facing the pulley system's weight stack. Pull the rope down behind you, so that your hands are at the sides of your head; this is your starting position. Bend forward and down, contracting your abdominals to force the motion. Lower until your head is near your knees. Contract your abdominals as hard as you can and hold for one count. Release and slowly rise back up to your starting position. Exhale on the way down and inhale on the way up. Do three to four sets of 12 to 15 repetitions.
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