TLDR;
This video breaks down the journey from doing a knee push-up to achieving a full handstand push-up. It emphasizes a step-by-step approach, highlighting the importance of mastering each progression before moving on to the next. The video also touches upon the mental aspect of training and suggests BetterHelp for mental support.
- Start with knee push-ups and progress through negative push-ups, regular push-ups, and pike push-ups.
- Incorporate balance exercises like pike liftoffs and strength holds like the bent arm handstand hold.
- Finish with negative handstand push-ups before attempting the full handstand push-up.
Intro [0:00]
The video starts by saying that if you can do a knee push-up, you can eventually do a handstand push-up. The key is to follow a specific path where each exercise prepares you for the next. You don't need to be an exceptional athlete, just disciplined and know the right order of exercises.
Knee Push-Ups [0:30]
The first step is the knee push-up. Get on your knees with your hands shoulder-width apart. Keep your body in a straight line from your knees to your head, avoiding sagging hips or piking up. Lower your chest to the ground, pause, and push back up with control. Aim for eight clean reps, focusing on owning every inch of the movement.
Importance of Mental Strength and BetterHelp Sponsor [0:59]
The video highlights that mental strength is crucial. Fear, perfectionism, and frustration can hinder progress. The video's sponsor, BetterHelp, offers licensed therapists via text, video, or phone to help manage training anxiety, stress, and other mental blocks. Addressing these mental aspects can sharpen focus and improve training.
Negative Push-Ups [1:57]
Next up are negative push-ups. Start in a full push-up position and lower yourself as slowly as possible, taking 3 to 5 seconds to reach the ground. Once your chest touches the ground, drop to your knees and reset. This builds strength by making your muscles work hard to control the descent. Keep your elbows at 45 degrees. Aim for six controlled negatives.
Regular Push-Ups [2:43]
Now, move on to regular push-ups. Maintain a full push-up position, lower your chest to the ground, and push back up. Keep your core locked and your body straight. The form is very important. Aim for exactly 10 clean reps.
Negative Pike Push-Ups [3:17]
Pike push-ups target your shoulders. Get into a downward dog position and walk your feet closer to your hands to form a V-shape. Lower your head toward the ground by bending your arms, then drop to your knees to reset. The steeper the V, the more weight your shoulders carry. Aim for eight negative pike push-ups.
Regular Pike Push-Ups [3:54]
Maintain the pike position, lower down, and push back up under your own power. Keep your head looking between your hands and press straight up. The bottom position requires flexibility and strength. Aim for 10 regular pike push-ups.
Pike Liftoffs [4:29]
Shift your weight forward onto your hands in the pike position until your feet lift off the ground. Hold for a moment, then lower back down. This exercise focuses on balance and weight distribution, teaching your hands to support your body weight. Start with tiny liftoffs and work up to clearing your feet completely. Aim for six clean pike liftoffs.
Bent Arm Handstand Hold [5:07]
Kick up into a handstand, but keep your arms bent at 90 degrees, with your head a few inches from the ground. Hold this position, using a wall for support if needed. This builds strength in the exact position you'll press from in a handstand push-up. Aim for a 6-second hold.
Elevated Pike Push-Ups [5:45]
Return to pike push-ups, but walk your feet as close to your hands as possible to increase the angle. Lower down and press back up with maximum power. This mimics a handstand push-up. Aim for eight pike push-up presses.
Negative Handstand Push-Ups [6:16]
Kick up into a handstand with straight arms. As your legs reach the peak, bend your arms and lower your body toward the ground. Once your head touches the ground, drop your legs down. Form an angle with your body as you lower down and hold the bottom position for a moment. Aim for eight controlled negatives.
Full Handstand Push-Up [6:55]
Kick up into a handstand, lower down by bending your arms until your head touches the ground, and then press back up to the starting position. Maintain the same technique as the negatives, controlling the descent and adding the press back up. Use a wall for support if needed, but aim for freestanding.
Conclusion [7:45]
The video concludes by reiterating that every step builds upon the previous one, making the handstand push-up achievable. Find your current level, master it, and then move on to the next step. The handstand push-up is waiting for you.