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Exercises Movements, technique & proper execution

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Old 09-05-2011, 06:25 PM   #1
John Tay
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Join Date: Feb 2011
Location: Singapore  Singapore
Posts: 6
Need help with handstand pushups

Hi guys,

I can currently do about 4 handstand pushups (looking down, nose touching the floor), and for the past 2 months I have been trying to increase the reps by greasing the groove (2 reps every hour, 10 sets a day, 6 days a week)

However, I tend to push myself too hard, which goes against the principle of GTG. So after 2 months, my reps have not increased, and my elbows and shouders hurt

So, I'm planning to switch to a new program. My aims are, in order of priority

1. Full range HSPU
2. Ten reps full range HSPU
3. 8 x 3 full range HSPU
4. 3 x 8 full range HSPU
5. 24 reps full range HSPU

I have 2 plans to go about it.

1. fighter pullup program, which has worked for my OHPU progressions.

Example: Day 1 5,4,3,2,1
Day 2 5,4,3,2,2
Day 3 5,4,3,3,2

so on and so forth, 3 days a week.


2. 25 reps 3 days a week, as many sets as possible to reach 25 reps, 60-90 secs rest between each set, and slowly reducing number of sets and rest time.

Would appreciate feedback on which you guys feel will work better, or any other plans you guys have had experience with and worked for you

Thanks and regards
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Old 09-06-2011, 01:47 AM   #2
Steven Nedorolik
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Join Date: Mar 2005
Location: Colorado Springs  CO
Posts: 348
Re: Need help with handstand pushups

The 2 reps every hour, 10 sets a day, 6 days a week GTG program sounds like way too much if your max is 4 reps. Maybe less sets through the day?

I think you should try scaling the HSPU to a plyo box or something.

What do you press?
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Old 09-07-2011, 05:35 PM   #3
David Meverden
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Location: Charleston  SC
Posts: 2,802
Re: Need help with handstand pushups

Yes, how much do you press? I think you would get to your goal faster if you built your upper body strength with press and bench or weighted dips and maybe some tricep assistance work and then just added in singles or doubles once or twice a week to keep the movement fresh.

Of course this will also depend on how you do your handstand pushups. Is your back to the wall or stomach to the wall? Stomach to the wall is harder but much better matches the movement pattern used in a free standing handstand pushup as well as bar lifts like the press.
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