Handstand Push Up Trick [HSPU]

Handstand Push Up

Today i'm going to give you simple guide on How to master the Handstand Push up. The Strict handstand push up requires a combination of strength and balance to be able to perform a handstand push up. You must be able to balance a straight handstand. If you are not able to do a perfect balance handstand go to this Handstand Guide for quick master in handstand. As you add the additional dynamic strength challenge of lowering your head to the floor and pressing back up if you can't get hold a freestanding handstand make sure you practice your handstand balance in addition to strength training when working toward the goal of a handstand push up.

I recommend individual training strength and balance separately and then utilizing exercises that combine them. And also before starting any exercise you must do warm up. 

let's go for the first exercise.

Pike Push Up

This exercise will help develop the vertical pressing using only a portion of your body-weight and without the added challenge of balancing a handstand. 

• Start in a push-up position with the hands shoulder width apart.

• Walk your feet as close to your hands as possible.

• Rise  up onto your toes and try to get your hips over your shoulder. You won't be able to do this with your feet on the ground but get your hips as close as possible.

• To being over your shoulders lower down bringing your head in front of your hands until your forhead touches the floor.

• Then straighten your arms as push back and opening your shoulders at the top keep the elbows over the wrists through out the movement.

This exercise replicates the motor pattern used in a handstand push up and will help strength the necessary muscles in a functional manner.

Common mistakes

• The most common mistakes is to bring the head between rather than in front of  hands. By doing this you are no longer replicating the motor pattern of a handstand push up and therefore diminishing functional strength gains.

• Another common mistakes is straightening the arms before opening the shoulder by doing so you are training forward push ups rather than vertical pushing strength make sure you straighten the arms as your shoulder open and you keep the entire movement. 

Progression

You can progress this exercise by elevating your feet on an object with your feet elevated walk your hands toward your feet with the goal of stacking your hips directly over your shoulders. From here the mechanics are the same as with your feet an the floor bring the head forward as you lower push back up opening and elevating your shoulders at the top of the movement.

The difficulty of this exercise relates to how high your feet are elevated initially. Choose a low height object and increase the height as you get stronger to place more weight on your hands.

Wall Hspu

The second exercise is the chest to wall handstand push up this exercise simulates a full handstand push up.To perform this exercise are require you to lift your entire body weight means it requires the same degree of strength used in a handstand push up without the added challenge of balancing.

• Start in a chest to wall handstand.
• Go close to wall with your hands a few steps from wall so, the body is slightly angled.
• Lower down bringing your head in front of your hands and press back to the starting position.
• Ensure you maintain straight body alignment throughout the movement.

I recommend you to wall push up with your chest facing the wall as this utilizes the change in angle of your body used in a freestanding handstand push ups doing wall handstand push ups with your back facing the wall can it entice you to arch your back and doesn't mimic the mechanic of a freestanding handstand push up as well.

Hspu Negative

The third exercise is the handstand push up negative if you can't get to a handstand push up but can balance a handstand and can perform wall handstand push up. A great way to improve your strength while simultaneously improving your balance is to perform negatives in addition to improving your strength and balance this exercise will familiarize you with the exact position you travel through during the handstand push up helping you get better at the movement.

• To perform a handstand push up negative kick into a handstand and perform lowering phase of a handstand push up in a slow and controlled manner. Hold the position at the bottom with your head just off the ground before stepping back to your feet then kick back into a handstand. 

Repeat ensure you maintain straight body alignment throughout the movement.

Bent arm press

The fourth exercise is bent arm handstand press if you can comfortably perform the previous exercises but are still struggling with concentric portion of the handstand push up a good way to train this segment is with the bent arm handstand press this exercise incorporates both balance and strength components and allows you to practice the concentric phase with the assistance of a little momentum.

• Start with pike push up on the floor.
• When you get to the bottom of the movement lift your feet off the floor.
• Hold this position if you can comfortably do this.
• Extend your hips after you lift your feet.
• Finally use the forward momentum to help you press up.

Once you've reached the handstand step out of it and repeat. Try to resist the temptation to arch your back as your straighten your arms. 

The previous exercises should help you build both the strength and balance require to achieve your first handstand push up and later.

Complete the movement for repetitions once you've mastered the handstand push up. You can increase the difficulty by increasing the range of movement speed or even adding weight.

If you have any further question just leave a comment.

Push Up - CrossFit Workout

Push up

A push up is a common body-weight exercise or we can call this a calisthenics exercise too. A push up is very effective exercise for the whole body. This can be done by anyone from beginner to advanced athletics. This exercise performed in very variation but the most popular style is classic Push up. Plus point of this body-weight exercise is that you can do anywhere without any equipment. But to get maximum benefits from push up it should be done with proper form you can check your quality of push up by clicking here. Push up is full body workout but primary muscles target is Pectoral Major (Chest muscles) and Triceps. You can change the pressure by changing the angle this method call is variations. Push ups performed in a prone position (laying down on ground with chest touch ground and back face upward) by raising and lowering the body using the arms. 

Muscles Involved 

Chest Muscles

•  One of the primary muscle targeted by push up is the chest muscles.  Pectoralis major and pectoralis minor  are the two large chest muscles act as main pushing muscle group.  As a result, these muscles become very strong and can become more muscular. click here for push up workout routine for chest.

Triceps Muscles 

• Secondary muscle target by push up is Triceps. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together the hands are placed during a push-up, the harder the triceps work. There is a special sub-set of the diamond push-up. The special version of this push-up is when the diamond is placed directly below the nose instead of the solar plexus. The nose must almost touch the floor in the center of the diamond.

Biceps 

• During the push-up exercise, the short head of the biceps brachii muscle acts as a dynamic stabilizer. This means the muscle activates at both ends the elbow and the shoulder to help stabilize the joints.

Abdominal Muscles 

• The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned. Both muscles compress the abdomen, and the rectus abdominis also flexes the spine forward, although it does not execute this function when performing push-ups.

Forearms

• Forearms worked as stabilizer to maintain a proper plank position in the standard prone push-up.

How to do Push up

Step 1. Start with the plank position place your and directly under shoulder in aligned.

Step 2. Engage your Abdominal muscles , Hamstring, Glute and also take care of lower back. (don't make arch)

Step 3. Go down slowly about 2-3 inch above ground. 

Step 4. Take care of proper form your elbow should be in "V" shape. Don't make arch with lower back. Look forward.

Step 5. Return to starting position. (take care of posture)

Posture Mistake

1. Body Position

2. Arm Position

3. Range of Motion

4. Shoulder Blade Movement .

Variations 

Knee Push up

• The easiest way to do push up in Knee push up you lay down on knee by this your lower body goes in rest position so, you only push your upper body.

One arm push up

• One of the hardest variation in One arm push up you push your body weight with only one hand which make push up harder. 
• trick - the more you flatter your leg the more it gets easy.

Hindu push up

• Hindu push up is a yoga variation of push up originated in India. This Indian style of push up is great exercise for whole body mobility and also for chest muscles.

Diamond Push up

• Diamond push up also known as Triceps Push up because this style of push up target primary on Triceps. You need more strength in your triceps then normal to perform Diamond push up.

Superman Push up

• Push your whole body with full power in air and do flying superman pose.

Fist Push up

• In this you do normal push but use Fist instead of flat palm.

Handstand Push up

• One of the hardest push up in this you have to do push up in handstand position.

Clap push up 

• At the peak of the push-up, push yourself up off the ground and quickly clap in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles for a more defined chest.

Incline Push up 

• Put your hands on higher place about 2-3 ft. aligned in straight line.

Decline Push up 

• Put your foot  on higher place about 2-3 ft. don't make arch. 

One leg Push up

• Lift one leg up off the ground and do a set. Switch legs on the next set.

Medicine Ball push up

• Push up using medicine ball. This increase your core stability  strength.

Planche Push up

• An extremely difficult variation is to perform a push-up using only hands, without resting the feet on the floor

There are tons of variations of push like 360 push up, backhanded, double clap and 3 clap push up.

If you have further question just leave a comment.

Let me known if you like some other variations.

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3 Best Pull Ups exercises [CrossFit Workout]

Pull Up

There are many ways to do a pull up but in the end it all comes down to three fundamental movement patterns. In this article we'll take a look on these three types of pull up movements and show you progression for each one of them let's get started with the first one.

Body rows pull up movement

This exercise known as body row. It's great for people yet to build a basic strength and feeling foot pull moves the difference between a normal pull up and body row is that your feet are resting on the ground . You have to use your legs your butt and your erector spine to stabilize the movement in the bottom position.

You start by pulling your shoulder blades together to activate your back after that you start to pull your elbows backwards and bend your arms to pull yourself up. When you're in the top position your hands should be on the same height as your chest if the bar is too high it won't work because either the angle will not allow you to perform the movement correctly or the movement gets too easy. A good solution for this are Rings or a TRX band because you can adjust them on different height. You can adjust them on different height. 

You can also make the exercise harder by archer body rows or one arm body rows here you can also change the difficulty by changing the angle.

One of the hardest variation of this movement are all kinds of front lever pull ups. Here you don't support yourself with your feet on the ground any more. When you start the tuck front lever pull ups do it on the rings because when you do it on the bar you have to extend your legs a little bit more to be able to move over the complete range of motion.

Ofcourse you can also do it on the bar but even this little leg extension makes this movement a lot harder.

Classic Pull Ups

This exercise is the classic pull up there are different way to do a pull up but when you start you should focus on pulling you shoulder blades downwards to get the necessary tension in your shoulders and back after that you pull your elbows down and bend your arms to pull yourself up at  the top you can lean yourself a little bit backwards bring your chest forward and bring your shoulder blades together to activate the same muscles like in body rows with this execution you get the most out of this movement when we talk about back development always try  to avoid any form of keeping or momentum but move clean and control.

You can make this exercise easier by using a rubber band to support the movement and you can make it harder by working with typewriter archer or even one arm pull up the less you use one arm the harder of the other on has to work.

Always make sure to work both side with the same intensity, reps, speed, and time under tension.

 Straight arm pull up

The last type is straight arm pull up here you work with front lever raise when you work with front lever raise you work with straight arms. You change your body position from vertical passing horizontal to upside down vertical like in the normal pull ups your shoulder blades down. After that you pull yourself up with straight arms imagine it like reversed great art let pull down which lets your body rotate backward around your shoulder the movement is a lot harder than a normal pull up because you don't bend your arms and the lever is longer the result is that you don't use your elbow flexors to support the movement both strength is produced in the back mostly the lats and for a small part  of the range of motion in the pecs.

Ofcourse you also have to stabilize your core and your legs to let your body straight if the full lever raise is too hard for you. You can adjust the difficulty by changing the lever you do this by bringing one leg or even both legs close to the body. To master the pull movement you should include all three types into your workout.

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Get extra 20% doing Warm Up before your exercises.

Warm Up

 This article is about pre-exercise activity means Warm up. The Warm up is a preparation for physical exercises or a performance by exercising or practicing gently beforehand.Warm up is used before performing or practicing physical activities. Athletes, bodybuilders, Gymnastic, Yoga Practitioner, and Physical sports people used to do warm up before performing. A warm up generally consists of a gradual increase in intensity in physical activity, joint mobility exercise, and stretching followed by the activity. For example, before running or playing an intense sport, the athlete might slow jog to warm their muscle and increase their heart rate.

Why Warm Up is Important?

Warm up is not just an expression- you actually want to heat up your body. Warm muscles are looser and thus stretch better without the risk of injury. Working to increase your pulse rate as well, warm up, also known for pulse raiser. Unless you want to increase your risks of injuries and reduce your performance, a good warm up is critical. It is important that warm ups be specific to the activity, so that the muscles to be used are activated. The risk and benefits of combining stretching to warm up are disputable, although it is generally believed that warming up prepares the athletes both mentally and physically. In a study showed improvement in performance.

• Warm up programs can improve the strength of the knee muscle, in turn may decrease injuries.

• A comprehensive warm-up program did not significantly decrease injuries in football campared to a control group.

• In baseball, warm up swings using a standard weight bat are effective in increasing batting speed.

• Also in boxing, it shows that warm up before match helps in foot-work and increases response actions.

Some of the best Warm Up exercises.

• Jogging : A slow pace jogging a very basic and effective full body warm up. Jogging help to warm up every muscles add on increase heart rate.

• Jumping Rope: Jumping rope is HIIT (High intensity-interval training) a full body warm up exercise . To know the benefits of jumping rope you can check out this article. 

• Surya Namaskar: It is one of the best exercise combinations with 12 yoga pose which helps the whole body warm up and stretching. Step by step complete guide for surya namaskar.       12 asanas (pose) of Surya Namaskar.  

1.  Pranamasana (Prayer pose)
2. Hastauttanasana (Raised arms pose)
3. Hastapadasana (Standing forward bend)
4. Ashwa Sanchalanasana (Equestrian pose)
5. Dandasana (Stick pose)
6. Ashtanga Namaskara (Salute with eight parts or points)
7. Bhujangasana (Cobra pose)
8. Adho Mukha Svanasana (Downward facing dog pose)
9. Ashwa Sanchalanasana (Equestrian pose)
10. Hastapadasana (Standing forward bend)
11. Hastauttanasana (Raised arms pose)
12. Tadasana (Mountain pose)                                     

• Dynamic Warm up: A dynamic warm-up uses stretches that are "dynamic," meaning you are moving as you stretch. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
  

Some of best Dynamic Warm up exercises.

1. Jumping jacks.
2. Arm circles.
3. Side shuffles.
4. Lunges.
5. Leg Swings.
6. Jumping Squats.
7. Inch-Worm.
8. Dynamic peiogen.
9. Frog Walk-In.
10. Hindu Squat (Uthak-Baithak)

I hope it’s now clear that a solid  warm-up can effectively prepare your body for exercise. The next time you go for a jog, play some hoops, or hit the gym, give this warm-up a try. Your body will thank you!

Don't Forget about stretching also.

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Target your every chest muscle with these Chest exercises

Chest exercise

Are you looking chest exercise without any equipment? You can grab your exercise from here in this article guys i'm giving you simple body-weight exercise to gain chest muscles. In this article you get to known how to target every single muscle of the chest. You don't need any equipment but if you want and ready to do harder versions of these exercises, you can add some weight. To add weight you can add weight jacket or simply a bag which is full of heavy stuff. Before you start any of these exercises I recommend you to do Warm up and after completing exercise do Stretching. Warm up help's you in not getting cramp and prevent from injuries. Stretching is extremely effective in gaining muscles. Before we get to the exercise, it's useful to collect information about some chest fundamental muscles. 

Chest exercises

Push Ups -  

The push up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles.

Wide Push ups:-  Wide grip push-ups are very commonly used by those looking to really optimize their press-up strength and are similar in most ways to a regular push-ups or even a diamond press-up.

Perform a wide push-up in a way similar to that of a regular push-up:

Step 1: Place your hands wider than shoulder-distance apart (about one and a half times as wide); keep your fingers pointing forward.

Step 2: Extend your legs fully behind you and tuck the balls of your feet into the floor.

Step 3: Tighten your core, keep your back flat and your buttocks squeezed.

Step 4: Slowly lower down until your chest touches the floor, keep your elbows straight above your wrists.

Step 5: As soon as your chest touches the floor, push away from the ground and return to the starting position with your elbows fully extended.

Decline push ups:- If you look at the classic incline bench press, you will see that your upper arms are aligned not directly in front of your torso but at an angle upwards from that position. This shifts the focus to the clavicular fibers of the pecs and helps you to build a bigger upper chest. If you want to recreate this with a bodyweight chest exercise you can do at home you simply have to change the way you do normal pushups. By doing a decline push up, you will recreate the same position of your arms and therefore hit the same area of your chest. Decline Push Up works the upper chest and front shoulders (delts) more than the regular or incline variation.

How to perform decline push ups 

Step 1: Choose a stable surface about 2' to 2.5' ft. height e.g Chair or box

Step 2: Put your toe on chair/box . 

Step 3: Put your hand ground directly under shoulder.

Step 4: Up your chin,  don't look down to ground.

Step 5: Maintain your Form (posture) .

Incline push ups: - To hit more of the lower chest and prevent that saggy chest and pecs, you want to perform incline pushups. The incline pushup angles your body upwards but your arms downwards (similar to the position they will be in when doing the decline pushup). Because of the angle, the Incline Push Up works your lower chest and back more.

How to perform Incline push ups 

Step 1: Put your hand on chair/box .

Step 2: Hand should be straight under shoulder.

Step 3: Take care of your form, elbow should go backward in V-shape.

Step 4: Touch your chest with chair.

Step 5: Don't do fast, maintain a constant speed.

* Click here to get workout program for chest*

Dips - When it comes to building chest muscles, most people will think of the Bench Press first. But if you do them right, Dips can give you much more benefits.

For best chest building results you’ll need to learn how to perform Dips that target the chest more than the triceps. The Dips are great in targeting the outer chest. This kind of exercise makes your chest look not only bigger, but also wider. 

How to perform Dips 

* For this exercise you will need access to parallel bars. You can also use two parallel chairs.*

Step 1: To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

Step 2: While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

Step 3: Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. 

Step 4:  Remember to squeeze the chest at the top of the movement for a second.

Step 5: Repeat the movement for the prescribed amount of repetitions.




To get fast and more profit from Dips exercise do some Variations:


If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

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Chest Workout - Push ups for chest

Chest workout

Today i am gonna give you a full body weight exercise for puffing your chest . This routine if for all  level beginner to advanced. A bigger  chest is one of the basic and liked everyone looks for great personality. 

Why you go to gym lift heavy weight when you can do at home without any equipment just you and you . You can do your chest bigger and puffed with a most effective pushups training at your home.

You well heard and know about Push ups . Pushups is body weight exercise which directly put pressure on chest and secondary on biceps or triceps according on variation .

There are a lots of variation of push which put pressure differently on chest . 

Some  popular variations of push ups 

1. Wide range push ups
2. One hand push ups 
3. Alternate push ups 
4. Clap push ups
5. Double clap push ups and lots more

Push ups for chest

Actually wide range pushups is more likely for chest exercise but the in this session we don't do that this exercise is design for fast result in puffing chest . You can check out videos of famous Bar brother . 

Lets start the session

In this session you have to 3 set's of 4 push up exercise you have do all 4 exercise continuously .After completing all exercise their is rest of 1- 2 minutes according levels . Do not forget warm up and stretching . Warm up is needed for preventing you from cramp , it is good and basic thing to remind,

1 minute warm up help you to not getting injured for a month and stretching help your muscle relax.

• Warm up:-   20 jumping jack 

                                10 hand rotation (clock wise and anti-clockwise)

For Beginners 

Normal push ups      5 reps

Decline push ups      5 reps

Incline push ups       5 reps 

Diamond push ups   5 reps

                           3 Set's

                                      Rest 2 minutes                              (increase if needed)

For Intermediate 

Normal push ups      8 reps

Decline push ups      8 reps

Incline push ups       8 reps 

Diamond push ups   8 reps

                               3 Set's

                                      Rest 2 minutes                           (increase if needed)

For Advance

Normal push ups      10 reps

Decline push ups      10 reps

Incline push ups       10 reps 

Diamond push ups   10 reps

                             3 Set's

                                      Rest 2 minutes                        (increase if needed)

• Stretching :-   Cobra pose for 30 second (click here for yoga lesson) 

Normal Pushups 

How to do :-

1. Lay on ground with your chest side.
2. Up your whole body except hand and toes.
3. Place your hand direct straight under shoulder. as shown is picture
4. While going down make sure your elbow go backward in V-shape.
5. Then push your body up with chest . 

Note* Don't make arch in back while pushing your body up,

Decline Push ups

How to do :- 

1. Choose a stable surface about 2' to 2.5' ft. height e.g Chair or box
2. Put your toe on chair/box . as shown in picture
3. Put your hand ground directly under shoulder.
4. Up your chin,  don't look down to ground.
5. Maintain your Form (posture) .
   
   

Note* Perfect form (posture) is better way for fast results.

Incline Push ups

How to do:-

1. Put your hand on chair/box .
2. Hand should be straight under shoulder.
3. Take care of your form, elbow should go backward in V-shape.
4. Touch your chest with chair.
5. Don't do fast, maintain a constant speed.

Note* The more you increase height it become more easy or the more you decrease height harder it 

            become.

Diamond Push ups 

How to do:- 

1. Join your both hand in diamond shape. as shown in picture
2. Put your hand directly under middle of chest.
3. Look forward while going down.
4. Touch your hand with your chest. don't cheat your self
5. Maintain your form (posture).

Note* Try to do slow and constant it increase tension in muscles .

For more information about weight gain and fitness click here

9 Things you should do in morning to gain weight

If your want gain weight you strictly follow your routine . And if you start your day with these schedule it give boost in your weight gain program .

1. Wake up before sunrise ⛅

Waking up early morning gives you extra time to do alot exercise and eat more. Your body has been on diet all night (6 to 8 hours) . Do me snozzer wake up early. It helps you to reenergies your body and become more productive.

2. Drink a bottle of water

Since childhood everyone teach us this good habit. A bottle of water in morning gives you boost for all daym Its work Nos of your body to gain weight.

3 Defecation (Poop)

This must be done before doing anything in morning . Removals of waste is as important then taking weight gainer diet.

4 Yoga

Yoga help you to stretch your body. Doing yoga in morning is more beneficial then all over the day . Doing 15 minutes of yoga in morning is far better then gym of a hour. Ashtanga ( a form of yoga ) helps in giving strength to your body.

*To get routine follow my upcoming blogs.

6 Diet 

Morning diet helps alot in gaining weight in no time. Choose wisely what you eat in morning.

  ° Milk - Milk has been used as a weight gainer or muscle                    builder for decades. Drinking milk is a great way                      to add protein to your diet.

  ° Nuts & Nuts Butter

                           - Make sure you choose 100% nut butter

                              with no added sugar or extra oil.

  ° Pre-workout protein supplement

   ° Sprouts 

                    - Well balanced sprout with good quality

                       of dry fruits .

7 Running 

Do not run fast. Running in slow pace help your body to detoxify. Small or slow run also very effective for weight gain.

 8 Plan 

  If you are planning for weight gain program. You can't understand and acknowledge your body changes. You are different from other your body needs something different that everyone needs . Like if you have low fat body then you should added more fat in your diet & if you have fatty body boycott fat. Make proper plan think about all aspects and always check your progression will motivate you.

9 Happiness 

 A stressful mind is always a blockage for weight gain program . Your mind have important role in gaining weight. Do not take stress that not in your hand . Live a happy life enjoy your progression .

Comment your problem or your progression.