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Handstand pushups are the best thing you can do to get bigger, wider & stronger shoulders
Handstand pushups are the best exercise you can do to get bigger shoulders and...
- Handstand pushups build up your trapezius (traps or neck) muscles, give you bigger arms (triceps) plus...
- Handstand pushups will help you build thicker back muscles and...
- Handstand pushups will help you build a six pack because your abs are forced to stay tight while doing Handstand pushups so...
Follow these 4 steps to get strong enough to do Handstand pushups...
Step 1
Start off by doing 5-to-10 sets of 5-to-10 reps of walking into a handstand and then holding your handstand for 5-to-30 seconds (see video above) and...
Once you can easily get into a handstand and hold it for 5-to-30 seconds... you move on to step 2
Step 2
Now you can actually do handstand pushups by doing pushups ¼ or ½ way down to the floor by placing boxes or other objects under your head (see video above) and as you get stronger...
You can do handstand pushups coming down closer & closer to the floor and for your handstand pushup workout...
- You want to start off by doing 10 sets of 3-to-5 handstand pushups and even if you're only able to do 1 handstand pushup...
- Just do 30-to-50 sets of 1 handstand pushup or 25 sets of 2 handstand pushups so...
- Just do whatever you need to do to do 30-to-50 handstand pushups in each workout and...
- You only need to do this handstand pushup workout once a week for great results and...
Make sure you keep challenging yourself doing handstand pushups by going down lower & lower until you can do handstand pushups coming all the way down to the floor and...
Once you can do 3-to-5 handstand pushups coming all the way down to the floor - Go to step 3 but if you're still have trouble doing handstand pushups...
Do Handstand Push-ups Negatives: Just take 5 seconds or longer to lower yourself to the bottom position of a Handstand Push-ups and don't push yourself back up (Just stand up & complete another negative) to build up enough strength to do regular handstand pushups.
Step 3
Now you can start doing elevated Handstand pushups and the same rules apply...
- Do 10 sets of 3-to-5 elevated handstand pushups or...
- Just do whatever you need to do to do 30-to-50 elevated handstand pushups in a workout even if it means you doing 30 sets of 1 elevated handstand pushup at a time or if you have to...
- You can do 25 reps of elevated handstand pushups and another 25 reps of regular handstand pushups and the main thing is that you do 30-to-50 handstand pushups in each workout and...
- You only need to do this workout once a week to get bigger shoulders, back, arm, and build six pack abs.
Step 4 - Advanced
- You can get into a handstand position and walk on your hands back and forth on a wall for sets of 30 seconds-to-3 minutes and/or...
- You can do handstand step-ups where you can do about 5 sets of 10 handstand step-ups stepping up 5 times with each hand and you can do your handstand step-ups on lower-to-higher elevations to make handstand step-ups harder or easier.
If you can't do handstand pushups - you can Do elevated push-ups, Push Press, Standing Military Press or Arnold Press for better looking shoulders.
and show friends how to get bigger, wider & stronger shoulders
Responses to "best thing you can do to get bigger shoulders"
Nick
For monday I would leave out pushups since Dips will take care of everything pushups do and more
For Wed - You can do 21's but make it optional. the hammer curls and pullups will make your arms bigger and the 21's will only make your arms look better (not bigger)
You may want to do squats on Fri with Handstand pushups
Adrian Bryant | 06.01.09 - 8:32 am
Does this seem like a good mass building workout?
(mon)pushups, dips w/barbell, (Wed)weighted chinups, hammer curls, 21's, (fri) handstand pushups. Reps and sets how you layed out for these exercises. Maybe do one or all the exercises twice a week. I'm not able to do the morning and evening routines that are on the mass routines. Is it possible to do the most of the exercises in group B and maybe just squats from Group A. I'm just trying to find a workout that is intense but also works with my schedule. Thanks for the advice!
Nick | 05.31.09 - 9:45 am
Nick
see the james bond workout
Adrian Bryant | 05.30.09 - 9:20 pm
Thanks for getting back to me so quickly! I really enjoy doing calisthenic exercises for my workouts. Such as pushups, dips, pullups, situps etc. Can you suggest a workout that I can build muscle with by doing bodyweight exercises. The exercises you have on the site, should I just do each of these once a week. Meaning the dip workout for chest and tri. Back and bi using chinups and weights, and handstand pushups for shoulders? Currently I do 300 pushups and situps 4-5x weekly and do pullups every other day but don't have a structured program and do much for legs except jump rope and go jogging. Any suggestions? I appreciate your advice. I usually have 4 straight days for a workout then go to work for 48 hours where its hard to get a workout in. Thanks
Nick | 05.30.09 - 1:26 pm
Nick,
if you mean "doing full range handstands like I'm doing" then...
it takes practice...
first work on walk ups and holding hand stands and then...
work on partials unitl you can do them like I'm doing but...
If you mean get shoulders like mine then all you need to do is handstand exercises along with shoulder presses and raises and...
You can practice on Handstand push ups 3x a week but if trying to build muscle...
only do a "shoulder workout" 1-2x a week
Adrian Bryant | 05.28.09 - 4:21 pm
What type of routine should I do daily to achieve what you have? I like all these exercises, but I'm unsure on how to come up with a good program. Do you suggest doing pushups, dips, pullups and handstand pushups everyday?
Nick | 05.27.09 - 11:13 pm
mika,
Get your hands as close as you can and if 1 feet is good for you - then start off with that but try to get closer and closer.
It does not matter if you look at the floor or wall (i look at wall) and wait til my head touches floor to push back up but...
beginners like you may want to look at the floor
Adrian Bryant | 05.15.09 - 9:07 am
when i am in a handstand position how far should my hands be from the wall? one feet away? How far are your hands from the wall?
...and... when i start falling on my back how can i land safely on the floor? And should i look the floor or the wall when i am in the handstand position?
mika | 05.15.09 - 8:31 am
Shad,
You could simply do this bicep workout and you can do dips another day so for example...
the bicep workout on Monday and then the dips (chest & tricpes) on thursday
Adrian Bryant | 05.12.09 - 6:52 pm
can you show me a workout(could be split routine if easier) with the dips, bicep workout, back(pull-ups and dumbell rows) and forearms please? I intend to workout each muscle very hard with high intensity and with enough rest days between workouts.
Thanks so much! I appreciate all you have done to help others including myself achieve their goals.
(Any suggestions or tips would be helpful too)
shad | 05.12.09 - 5:29 pm
derrick,
Not really but it more depends on how many sets/reps and how much weight you're using on those days
Adrian Bryant | 05.05.09 - 7:50 pm
would doing handstand push-ups on wednesday and bench press and dips on Friday be overtraining?
derrick | 05.05.09 - 4:22 pm
brett,
NO - Dips are much better for triceps
Adrian Bryant | 04.23.09 - 6:09 pm
Are handstand push-ups = to dips in building bigger triceps?
brett | 04.23.09 - 5:12 pm
ward,
Then do 10 sets of 10 seconds and build up to 10 sets of 30 seconds.
Just build up slowly and start of doing 3/4 handstands is OKAY.
Once 3/4 gets easy - try 1/2 way down and so on.
contact me again if you have more questions
Adrian Bryant | 04.13.09 - 7:35 pm
hi there, i have a problem with the handstand thing :s, because i'm afraid to go all the way up my wall, because i KNOW that i'm going to fall right on my floor.
so i do like 3/4 of a handstand, but that is incredibly hard to maintain for more than 10 seconds,
I really want to get nice big, ripped shoulders and a nice chest for my girl ( :p)
but i'm to weak to even maintain a 3/4 handstand for 10 seconds :s
i simply won't be able to do that for 30 seconds, 10 times in a row, and it makes me sick to think that i have to do 5 sets of that :o
i'm sorry if this was complicated.
i'm not so good in explaining things in English :p
greets, ward from belgium ^^
ward | 04.13.09 - 3:47 pm
Thanx man I was really searching for a way to build my trapezius at home without using an equipment.
BeEazy | 03.30.09 - 2:01 pm
ANDY,
Yes - but look at this for all you need to build muscle
ADRIAN BRYANT | 03.29.09 - 8:04 pm
if im doing handstand pressup can i use protein powder??? thanks
ANDY | 03.29.09 - 6:47 pm
anonymous,
This is all just in your head because I see or feel no difference in diffuculty when doing my handstand pushups on diefferent surfaces but if concrete works for you - stick with concrete
ADRIAN BRYANT | 03.21.09 - 2:23 pm
i found out that i can do more handstand push-ups on a concrete floor then a wooden floor. Why is a wooden floor tougher? and where should i do them for better results?
anonymous | 03.21.09 - 10:49 am
brandon,
It depends - what's your workout look like and yes...
2 times is fine but take 2-to-3 days off between workouts
Adrian Bryant | 03.19.09 - 5:47 pm
when should you be able to expect noticeable results?
And can you do them twice a week for better results? if yes, how many days of rest would you need in between workouts
brandon | 03.19.09 - 4:55 pm
Isaac,
YES but to do planche pushups = doing or practicing planche pushups
ADRIAN BRYANT | 03.18.09 - 9:03 pm
does handstands help with planche pushups?
Isaac | 03.18.09 - 5:25 pm
chris,
Go to NowLoss.com/rr to get cut
ADRIAN BRYANT | 03.11.09 - 8:08 pm
hey adrian,
i want to get cut arms and abs in the shortest amount of time (~2-3 months) what exercises would you recommend?
thanks in advance
-chris
chris | 03.10.09 - 11:55 pm
Bob,
Yes - that's a good workout plan with plenty of rest days between workouts
ADRIAN BRYANT | 03.01.09 - 11:33 am
Are doing weighted dips on Monday and Handstand Push-ups on Friday good?
Bob | 02.28.09 - 1:28 pm
ray ,
YES & Handstand pushups by themselves along with chinups will give you stronger, bigger arms
and I also want to get stronger, bigger arms. What exercise I should do to achieve that? btw, for me strength is more important than size Thanks
ray | 02.01.09 - 12:54 pm
Robert,
Yes - handstand pushups will work your shoulders, traps, triceps, and mid-back and YES...
it's possible (along with any exercise) you can injure yourself if you're not careful so with handstands...
You want to lower yourself in a controlled or semi-fast motion to prevent neck injuries
can handstand push ups workd other muscles besides the shoulders
will they build triceps
can handstand push ups cause neck injuries
Robert |
12.25.08 - 9:54 pm
Ben,
You'll get used to the blood rushing to your head thing (I DID) so...
Just keep at it until you get used to it but if you feel that you can't ever get used to it then...
Start off with elevated push-ups for shoulder & upper chest and work up to handstand push-ups
Hey mate,
I'm 13 years old and am going to try out your "full body" workout using the schedule you provided. My one problem is the handstand pushups, I just tried doing some, but I feld all my blood rushing to my head and I had to stop, so I was wondering if you had a tip concerning how to be able to keep doing this exercise.
Thanks loads, Ben from Sweden 
Ben |
12.17.08 - 11:04 am
jake nickless,
NO - Look at this to lose man boobs & chest fat
jake nickless | 11.29.08 - 12:36 pm
adam,
Talk to your doctors before you do this but try this shoulder exercise here with light weight
im told i need to build up muscle around my shoulder, but because of its current weakness its difficult to lift little over 5kg (11 ponuds)
is there any type of exercise that you can suggest that will help build up strength to start with, but then size ??
thanks in advance
adam | 10.25.08 - 10:36 am
Kyle,
At first - any rep scheme is okay until you get used to doing them or until you can do at least 5-to-10 in a row without stopping and my body is on the wall for balance but as you get better you'll notice you'll use less and less of the wall
also is your body all the way off the wall when you do these? (using balance?)
Thanks
Kyle | 09.03.08 - 11:21 am
sarah,
If you can't do this Do elevated push ups (a cousin of handstands) and if you can't do that - Do regular push ups but...
You don't have to come all the way down when you do the handstands - you can come down 1/4 way until you build up strength and...
NO - you don't have to do handstands to get sexier shoulders - it's just the fastest way to get sexier shoulders in my opinion
sarah | 04.15.08 - 1:03 am
