Handstand Push-ups
This is not something that you should try without seriously training to build strength in the shoulders. I have seen serious neck injuries from attempting theses without proper training.
Before you ever try a handstand push-up, assess your strength and spend several weeks incorporating these exercises into your routine. This video has a great progression of exercises to get you ready for handstand pushups.
Pike push-up
Knees elevated pike push-ups
Feet elevated pike push-ups
Wall walk
Wall kick-up and hold
If a workout you have downloaded here, ever includes handstand push-ups and you are not sure you can complete at least 5 in a row, substitute for an exercise above.
This is TERRIBLE!!!
When you are ready to train, here are some great tips.
NEVER do kipping push-ups, ever. CrossFit athletes train specifically for this. If that’s your sport, find a new site.
Start with holds or low range of motion push-ups. Only doing partial reps is better than hurting yourself. Gradually increase your range while paying attention to any pain you might feel in your shoulder.
Joint pain is different than muscle fatigue or soreness! If your joint hurts, stop. You could injure yourself and be out for weeks.
When you do start doing full range of motion push-ups, put a pad under your head so as soon as it touches you can explode up. The pad allows you to feel the floor without putting any weight on your head. It’s a warning system, not designed to make it more comfortable to put your head on the floor.
If it feels uncomfortable or painful in your joints, stop. It’s not worth injuring yourself to get in extra reps.
More advice can be found here.
