Helpful Terminology

There are many variations of handstand push-ups. A basic way to get started is to place a very firm mat or cushion under where your head will touch to protect your head and neck. This movement should only be done with complete control and consideration for your safety. If done incorrectly, this movement can cause severe neck injury. Begin in the handstand position; lower your head towards the mat so that it comes into contact as the top of a three-point triangle with your hands. Touch the top of your head to the mat, and then push back up with your arms. You can begin practicing this movement by lowering yourself as far as you can with control then pushing back up. Gradually, your strength will increase and you will be able to achieve a full handstand push-up.

Place your hands firmly on the floor, about shoulder distance apart, with your fingertips spread apart. Walk your feet towards your hands until you are in a triangular position. Stretch one leg up towards the ceiling behind you and try to kick off with the other, only going as far as you are comfortable in this position. If you feel okay with kicking your feet over your head, continue to kick up until you are in a full handstand position with your back to the wall. Try to maintain the same body position as when you are in the Elbow Plank, with the tailbone tucked and the abs and glutes engaged. Performing a proper handstand is a combination of both balance and strength.

Perform a push-up as usual, but at the bottom of the push-up, when your chest touches the ground, lift both hands off the ground. Do not worm at all on the way up; keep the movement completely strict, using your arms and core to lift your body off the ground.

With your arms straight out to the sides, cross your left foot over the right, stepping out with the right, and then cross the left foot behind the right, stepping out with the right. Continue moving to the side, and then repeat by leading with the opposite foot. This movement opens and stretches the hips and helps increase agility and speed.

Lay on your back with your hands placed under your lower glutes, keeping the tailbone elevated. Keep your feet 3 to 6 inches off the ground. Repeatedly raise one foot about 6 inches and lower the other.

Begin by lying face down with your elbows directly under or slightly in front of your shoulders (your hands may be clasped together or slightly apart). Lift your hips so that your shoulders, hips, knees, and ankles are in a straight line. Tuck your tailbone towards your nose to make your back flat. Tighten the quads and glutes, and pull your elbows towards your toes, as if trying to fold your body in half, but don’t let your body move. Drive the balls of your feet into the ground. Maintain body tension while breathing. The plank may also be performed on the hands, a variation which will be referred to in this handbook as the Tall Plank. The difference between the two movements is that, in the Tall Plank position, the hands are directly under the shoulders. Think of the Tall Plank as the “top” of the Push-Up and Mountain Climbers motions.

Situate a chair in a way that it will not move (you may also use a couch or any other stable piece of furniture). Stand in front of the chair with your hands firmly planted on the seat behind you, below your shoulders. Lower yourself until your shoulders dip below your elbows and your arms are at 90 degree angles. You may support yourself with your feet on the other chair until you become strong enough to perform this movement without assistance. You may also sit on the floor with your feet flat on the ground, knees bent, and your buttocks lifted off the ground. Lower your body down until your buttocks touches the ground, and then press back up. If you are in a traditional gym setting that has a dip machine, set the machine to the appropriate height (low enough to use your feet for assistance should you need to, or high enough so that your feet do not touch the ground, if you do not need assistance). Beginning with both arms locked out and your shoulders back, lower your body down until your elbows are at a 90 degree angle or less, then press back up. Try to keep your feet pointed at the ground. Variations of this exercise include: the Couch Dip, Floor Dip, Triceps Dip and Elevated Dip.