Handstand Push-Up Progressions: A Time-Under-Tension Approach #
Key Takeaways:
- Focus on 30 seconds time-under-tension per set. This is the primary goal for building strength and stability in handstand push-ups.
- Adjust your progressions to achieve the 30-second goal. Aim for 3-5 repetitions within each set to reach the target time.
- Use drop sets for harder progressions. Start with the most challenging variation you can control and gradually decrease difficulty as the set progresses.
Handstand Push-Up Progression Breakdown #
This section explores different handstand push-up progressions and how to implement them effectively.
- Freestanding Handstand Push-Ups: The ultimate goal, but can be challenging for beginners.
- Eccentric Handstand Push-Ups: Slow descent from the handstand position, emphasizing control and time under tension. This can be performed freestanding or against a wall.
- Wall Handstand Push-Ups: Use the wall for support and balance, while still maintaining the proper handstand form. Focus on a slow controlled descent and ascent.
- Pike Progressions: Variations like Pike Push-Ups or Elevated Pike Push-Ups provide a lower difficulty option with a similar handstand-like motion.
Time-Under-Tension Tips #
- Maintain a consistent tempo throughout the set. Aim for slow and controlled eccentrics (descent) and slightly faster concentrics (ascent).
- Avoid dropping or using momentum. Focus on smooth, controlled movements with no gaps or pauses in the range of motion.
- Adjust progressions as needed. If you complete the set in less than 30 seconds, make it more challenging. If you struggle to reach 30 seconds, make it easier.
- Use drop sets to increase time under tension. Start with your hardest progression and gradually reduce difficulty as the set progresses. > "You just start on whatever progression is your hardest that you can do with control... you just work down the progressions that you can do as long as you're getting good quality time under tension with good quality repetitions."
Conclusion #
This time-under-tension approach to handstand push-ups allows you to effectively target handstand strength and stability by focusing on quality over quantity. By building a strong foundation with proper progressions and mastering the 30-second target, you can progress towards performing full freestanding handstand push-ups.
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