How to Use Negatives for Handstand Push-Ups

If you're strong enough to hold a handstand for any length of time, then you likely already have a good deal of strength in your upper body. Once you can do that, the next step for adding intensity and gaining strength is to attempt handstand push-ups. These exercises can build muscle in the deltoids of the shoulders, the pectorals of the chest, the trapezius muscles of the back and the triceps and biceps of the arms. If you're not quite ready to pump out even one full push-up from a handstand, train your muscles by focusing on the "negative" motion, also known as the downward motion of the push-up.

Things You'll Need

  • Pillow or foam padding
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Instructions

    • 1

      Hold the handstand position against a wall for at least 15 seconds. If you're not able to hold the handstand for that long, spend some time training your muscles to hold that position. Get into a handstand position against the wall twice a day, three to four times a week, holding it as long as you can. When you're up to at least 15 seconds, move onto the negative push-up.

    • 2

      Place a pillow or foam padding under your head, or have a friend stand near you to spot you for your negative push-ups. Moving your body downward takes a lot more strength, so you want to have something there to break your fall and protect you against slamming your head against the floor.

    • 3

      Kick up into your handstand near the wall, ensuring that your hands are approximately six inches from the wall and slightly wider than shoulder-width apart.

    • 4

      Tighten your abdominals and buttocks and then bend your elbows, slowly lowering your body downward. Keep your head in a position so that the top of your head is pointed toward the floor. You want the top of your head to touch the pillow or padding, not your forehead, advises trainer Mike Fitch of Global Bodyweight Training.

    • 5

      Kick your legs downward and get out of the handstand as soon as you start to lose muscle strength, or when your head reaches the floor. Pause for about 30 seconds, and then kick into another handstand and repeat the process. Follow these steps and try a total of eight to 10 negative push-ups, three to four days a week. When you're able to do 10 negatives with total control, start adding more intensity.

    • 6

      After you've mastered the negative without faltering you can begin to attempt the full handstand push-up. Begin by lowering yourself halfway down. After you've done that, tighten your core and try pressing your body back upward. If you start to falter, kick out of the handstand. Keep working on this exercise over time until you're able to successfully do one full handstand push-up. Next, add a second repetition, moving up to a full set of eight to 10 push-ups over time.