This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
This exercise will get you that much closer to doing a real handstand push-up. You'll begin by dropping into a headstand, and then pushing back up, which will work your shoulders hard but not too hard by applying only some of your body weight. You'll do a full range of motion, touching your head completely to the floor, which will allow you to build shoulder strength from a dead stop position, instead of bouncing up and down in a push-up.
Shoulders (front and middle deltoids)
Begin in piked-up position on the floor, with your hips in the air, your palms flat on the floor a little more than shoulder-width apart in front of you, your legs as straight as possible, your feet hip-width apart with heels slightly off the ground, and your body supported by your hands and the balls of your feet. Keep your neck in line with your spine throughout this entire movement. The more you are able to keep your hips up high over your shoulders throughout the movement, the easier it will be to progress to the more advanced variations of the exercise (see Photo 1).
- From the starting position, slowly lower down your body into a push-up until your the crown of your head completely touches the floor (see Photo 2).
- Reverse the motion and push your upper body back up to the starting position. Your shoulders should do the majority of the work (see Photo 3).
As you build shoulder strength over time, try these variations to build up closer to the true handstand push-up:
- From the starting position outlined above, lift one leg up behind you before you go down into your push-ups. Be sure to touch your head completely to the floor with each descent. This will increase the amount of weight on your shoulders (see Photo 4).
- For an even more challenging variation of the shoulder push-up, try putting your feet on a flat bench and your hands on the floor. Lower down in a push-up and touch your head to the floor. This will put even more weight on your shoulders (see Photo 5).
- Finally, when you've mastered those variations, try combining them by placing your feet on a flat bench and lifting one of your legs up before going down into the push-ups. Once you've mastered these, you're probably ready for full-fledge handstand push-ups.