This is the first step in the progression toward achieving Handstand Pushups. To achieve a Handstand Pushup, you must have great shoulder, back, and tricep strength, but also a good core strength to maintain your balance while on your hands. Shoulder Pushups are an excellent way to start strengthening these muscles.
To Perform Shoulder Pushups:
1. Start in a Normal Pushup Plank Position
2. Walk your hands back and lift your hips toward the ceiling to create an upside down ‘V’ position with your body. Keep your legs and back as straight as possible and stay up on your toes.
3. Bend at the elbows and lower so your head is just above the floor.
4. Push back up to return to the V position.
5. Repeat Steps 3 and 4 for the allotted amount of reps.
1. Keeping your back and legs straight will help engage the proper muscles during this exercise. Most of the work should be done by your shoulders, however you will also feel your lats activating if done correctly.
2. Focus on keeping your hips up toward the ceiling. Don’t let them droop!
3. Keep your neck in line with your spine. Don’t lift your head to look at the floor. That will cause unnecessary tension.
4. Try doing 3 sets of 10 reps at first and build your way up to 3 sets of 20 reps. Once you can do 3 sets of 20 reps, increase the difficulty by trying Elevated Shoulder Pushups (Put your legs on a bench or table).
Have you tried Shoulder Pushups? Are you working on getting handstand pushups? Contact me at firstname.lastname@example.org with questions, comments, stories, or ideas for other topics.