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.

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Ankit Rai

Go here to get broader shoulders

Adrian Bryant | 12.03.09 - 9:53 pm

Hi,

I am getting back to gym after 2 years. I am 78Kgs and 5:10 tall. I have a good build in shape but have lost my abs muscles. Moreover, I want to broaden my shoulders with bisceps. Please suggest a fast result plan. I am also ready to go to a diet plan. Thanks and regards, Ankit

Ankit Rai | 12.03.09 - 1:57 pm

Randy Stockton

You already on the fast track to doing 10 handstands - just keep practicing and your strenght will go up plus...

You can try doing handstands at higher elevations to get stronger or do them wearing a vest

Adrian Bryant | 11.25.09 - 12:03 pm

I am 45 yrs. old, how often should i do handstands? I do pull ups and handstands on the same workout. I can only do about six handstands the first set and then i do 5,4,3,2 and so on, but i'm very strong in my pull ups, can do about 20 the first set, however i do weight pull ups first. I would like to get to where i can do at least 10 handstands the first set, what is the fastest way to increase with handstands?

Randy Stockton | 11.24.09 - 11:51 pm

andy

If that's all you did - then NO meaning you only did what you described one time thru each of those days

Adrian | 09.21.09 - 8:51 pm

ok if i use handstand pushup 10 reps, dips 10 reps,lat pulldown 10 reps, lateral raise 10reps. then skippin 5mins mon, wed, fri that all!! what you think?? am i doing overtraining?? thanks

andy | 09.21.09 - 9:01 am

The Chosen One

Only do Handstands no more than twice a week but other than that your workout is fine and also...

if doing handstand push ups twice a week - don't do back-to-back days

Adrian | 09.21.09 - 8:50 pm

I just did your handstand push-ups friday for about 35 reps in all

Would it be overtraining if I did them again tomorrow?

Would it be good to do these on mondays afternoons and back and biceps monday nights with chest on fridays?

I like to workout twice a day

The Chosen One | 09.20.09 - 1:08 pm

Good vid I always used to do them the other way around for some reason and never thought of using box's.

Sean | 09.11.09 - 7:17 pm

Steve

do this plan here to pack on muscle

Adrian Bryant | 08.20.09 - 11:57 pm

Hey I have a really hard time gaining muscle and I mean a really hard time, what would you recommend as your best way of packing on some muscle?

Steve | 08.20.09 - 2:40 pm

Anonymous

any postion you mentioned is okay - same results - i just feel more comfortable walking into a handstand

Adrian | 08.19.09 - 4:08 pm

What do you think of kicking up into a handstand positon rather than walking up into one? Is one position on the wall better than another, facing wall or facing away from wall?

Anonymous | 08.19.09 - 2:42 pm

Wyatt

the entire chest but mostly lower and you can always do incline benches (or elevated pushups) if you really want to bring out upper chest

Adrian Bryant | 08.17.09 - 10:05 pm

I have been doing handstand pushups for awhile and can now do freestanding handstand pushups(15) and one arm handstand pushups(3 each arm) in the corner of a wall but now i want to work on chest, will dips build muscle throughout the entire chest or just parts?

Wyatt | 08.17.09 - 12:50 pm

luis

a little bit wider than shoulder width.

closer = more arms

medium = arms and shoudlers

wider = mostly shoulders

Adrian Bryant | 07.11.09 - 10:42 am

About how far apart are your hands side by side?(inches)

Would goin wider than shoulder width put more stress on the shoulders thus more muscle growth?

luis | 07.10.09 - 9:46 pm

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

See the rest of the Questions other people asked about getting bigger and stronger shoulders doing handstand pushups or...