90 Degree Handstand Push-Up Home Workout 2

90 DEGREE HANDSTAND PUSH-UP HOME WORKOUT 2

90 Degree Handstand Push-Up Home Workout 2. On this page, you will find the exact handstand push-up workout I do at home each week. Follow along and perform each exercise in the order that it is listed. Try your best to perform all the Sets & Reps for each exercise. You can find all the fitness gear shown in the videos by visiting my handstand shop.

NOTE: If you are a Beginner, you might want to come back to this particular workout after you’ve gone through and completed all the training routines listed in my Handstand Push-Up Guide (Beginner, Intermediate, Advanced Levels). I highly encourage you to do this as a way to help reduce your risk of injury.

This 90 degree handstand push-up home workout has helped me to perform more difficult body weight movements such as the one shown above. Hopefully by following the exercise routine I’ve out laid out, you too will be able to improve your strength and skill level.

90 DEGREE HANDSTAND PUSH-UP HOME WORKOUT 2 EXERCISE LIST

Click exercise to jump to video section.

Find all the videos and training tips for this workout at:

www.handstandpushup.com/90-degree-handstand-push-up-home-workouts/

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	90 Degree HSPU Home Workout 2	SETS	REPS
1.	Dive Bomber Push-Up	3	5-10
2.	Elevated Pike Push-Up	4	5-8
3.	Bent Arm Stand (straddle legs)	4	5-10 s
4.	Bent Arm Press to Handstand (bent knees)	4	5-10 s
5.	Freestanding Handstand Push-Ups With Bent Knees	3	3-5
6.	Bent Arm Handstand Press to 90 Degree HSPU	Open	Open
#	CORE EXERCISES	SETS	REPS
1.	Bent Arm Half Straddle Planche Hold	6	1
2.	Frog Reverse Hyper	6	10-15
#	COOLDOWN	TIME
3.	Stretching	10-15 min

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90 DEGREE HANDSTAND PUSH-UP - WARM-UP

START | Dynamic Stretching

I always perform these movements for 10-15 minutes at the beginning of my workout; sometimes longer depending on how I feel. Your environment, and whatever previous activities you were doing before you workout, will also play a factor in how long your warm up. It will also help you determine whether or not you do these movements in between exercise sets.

For example, let’s say you do decide to do an outdoor workout and it happens to be it’s 100°F outside, then your body will probably take less time to warm up since the outside heat will play a factor.

Never skip your warm-up! You can reduce your risk of injury when you take the time to properly warm your body up.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 1

1 ) Dive Bomber Push-Up

Number of Sets: 3
Reps per Set: 5-10
Rest Time: 1 min

For 90 Degree Handstand Push-Up Home Workout 2, perform 4 sets of dive bomber push-ups. This exercise will target your chest, shoulders, triceps, hips, core abdominal muscles and to some degree your glutes, hamstrings and lower back. The pressing motion back to the starting point of the dive bomber push-up resembles what you will have to do during a 90 degree handstand push-ups. As you get better at these, your ability to press your body back into a handstand from the bottom position of a 90 degree HSPU (also known as a bent arm straddle planche hold) will improve.

Overall, it is a very dynamic exercise that will engage both your upper body and lower body which will further warm them up.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 2

2 ) Elevated Pike Push-Up

Number of Sets: 4
Reps per Set: 5-8
Rest Time: 1-2 mins

Following the dive bomber push-ups, perform 4 sets (5 reps) of these elevated pike push-ups. You can place your feet on an exercise box or bench (chairs work as well, but just make sure that it’s heavy enough so it won’t tip over). This exercise will target your shoulders, triceps, upper back and core abdominal muscles.

During a regular shoulder workout, I would normally perform more reps, but since our primary goal is prepare our upper body for 90 degree handstand push-ups, we keep the rep count low.

NOTE: For this exercise, you don’t need the dumbbells to be able to perform the exercise. However, I like how they allow me to have a greater range of motion and the fact that I can use them in other weightlifting exercises as well. Other options for you to use and are less expensive would be push-up bars or yoga blocks.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 3

3 ) Bent Arm Stand (straddle legs)

Number of Sets: 4
Reps per Set: 1 (hold position 5-10 s)
Rest Time: 1-2 minutes

Perform 4 sets of a bent arm stand (legs straddled) with the goal being that you hold the position for at least 5-10 seconds each time. This exercise will target your shoulders, triceps, upper back, hips and core abdominal muscles.

During this exercise, you want to focus on controlling your breathing and keeping your core engaged. Your hands should be placed shoulder-width apart with your fingers spread wide.

Pick a spot in the middle of where your hands are placed and keep your gaze there; you can also place a coin in that position as another option. This will help you maintain a central focus and will help with your balance.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 4

4 ) Bent Arm Press to Handstand (bent knees)

Number of Sets: 4
Reps per Set: 1 (hold handstand position 5-10+ seconds each attempt)
Rest Time: 1-2 minutes

Perform 4 sets of a bent arm press to handstand (knees bent) with the goal being that you hold the position for at least 5-10 seconds each time. This exercise will target your chest, shoulders, triceps, upper back, hamstrings, hips and core abdominal muscles.

Now that you’re more comfortable balancing on your hands, as a result of the previous exercise, you can practice moving into a handstand and then controlling it for a set amount of time.

In one fluid motion, you’re going to bring your feet together from the bent arm stand position (legs straddled) and press up into a handstand keeping your core abdominal muscles engaged and your gaze on that central location between your hands.

NOTE: Make sure to exhale as you press up. When you’re in the handstand position, maintain a slow and controlled breathing pattern.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 5

5 ) Freestanding Handstand Push-Ups With Bent Knees

Number of Sets: 3
Reps per Set: 3-5
Rest Time: 1-2 minutes.

Since we’re going to be performing a 90 degree handstand push-up starting from a handstand (versus starting from a prone position lying on the floor), it’s good to throw in a few sets of regular freestanding handstand push-ups as the last step to get your body and mind ready. We keep the rep count low for this exercise as well in order to get you ready, but not tire you out. This exercise will target your chest, shoulders, triceps, upper back, hamstrings, hips and core abdominal muscles.

NOTE: If you need more help with control, lowering your body during a handstand push-up, you can practice these handstand negatives.

90 DEGREE HANDSTAND PUSH-UP - EXERCISE 6

6 ) Bent Arm Handstand Press to 90 Degree Handstand Push-Up
Trial 1

Trial 2

Trial 3

Number of Sets: As many as possible.
Reps per Set: As many as possible.
Rest Time: 3-5 minutes.

Now that your body is completely warmed up for this type of training, it’s time to attempt 90 degree handstand push-ups. Again, I would not recommend you attempt these unless going through all previous exercises beforehand, and having completed my handstand push-up guide training. Not only will it reduce your risk of injury, but it will give you the best chance at being able to perform a 90 degree handstand push-up.

From Trial 3: Your 90 degree handstand push-up progression should look something like this:

Bent arm pose transition into a bent arm stand (legs straddled). (0:02)
Bring feet together from the bent arm stand position and press into a handstand. (0:03)
Lower body from the handstand (handstand negative) into a bent arm half straddle planche hold. (0:05)
From the bent arm half straddle planche hold, simultaneously engage your lower back, glutes and hamstrings (as if you’re trying to touch the back of your head with your feet) which will cause your body to slightly tilt forward, and press as hard as you can into the ground thereby returning to a handstand position. (0:08)

NOTE: From this top handstand position, you can perform regular handstand push-ups like this here. Or you can return to the bent arm half straddle planche hold position and perform additional 90 degree handstand push-ups like this here.
This won’t be easy the first few times you try this, but don’t give up!
The hardest part for me was learning how to transition/push my body back up from the bent arm half straddle planche into a handstand.
As you can see in Trial 1 & Trial 2, my natural tendency was to kick out of the handstand near the top. Keep practicing it and you’ll eventually be able to control these movements.

CORE EXERCISE 1

1 ) Bent Arm Half Straddle Planche Hold

Number of Sets: 6
Reps per Set: On the first set, hold for 5 seconds, then 10, 15, 20, 25, 30.
Rest Time: 1-2 minutes

When performing handstands and handstand push-ups, your body is constantly working to stabilize itself. This exercise will target those core stabilizing muscles. It will strengthen your abs, obliques, hip flexors, glutes, triceps, shoulders, pecs, and lats.

NOTE: If the movement is too difficult for you, you can substitute it with pseudo planche push-up holds (get into a regular pseudo planche push-up position and hold for 30-60 seconds each set; either at the top position with your arms fully extended or the bottom position with your elbows bent).
When these stabilizing muscles get stronger over time, you can then go back and try completing the original exercise. Rest 1-2 minutes after each set.

CORE EXERCISE 2

2 ) Frog Reverse Hyper

Number of Sets: 6
Reps per Set: 10-15
- A simple variation is where you hold the top position for 15-30 seconds.
Rest Time: 1-2 minutes

The frog reverse hyper exercise will primarily target the posterior chain (your glutes, hamstrings, and lower back). Your abdominal muscles will also be trained. This exercise will definitely help you with your 90 degree handstand push-up progression since it mimics how your lower body moves during a 90 degree HSPU.

Watch this video and then go back and re-watch the 90 degree HSPU video to compare the two. When you are attempting a 90 degree HSPU, it should feel like you’re trying to touch the back of your head with your heels at the same time you’re pressing your hands against the ground.

NOTE: I usually perform this exercise 2-3 days a week as part of my core exercises.

The only piece of equipment your would need for this exercise is a workout bench. Or you can use a heavy table with a solid structure, but it it might be too wide for you to grip. And if you do use a table, make sure it is sturdy enough to hold your body weight without toppling over.

COOLDOWN

FINISH | Stretching

Strength and technique aren’t the only factors that come into play when performing handstand push-ups. Your mobility and flexibility will also determine whether or not you can perform these difficult exercises. Stretching for at least 10-15 minutes after your workout can help your body stay mobile and flexible. It will also help your body with the recovery process.

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“Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” — Oprah Winfrey

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