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Wall push-ups are exercises that stretch the muscles and joint capsule of your shoulder joint.

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Review Date: 06/29/2011

Tracy Ann Wright, PT, Roswell, Georgia. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

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It's hailed as the upper body squat, but few people know about it. Called the handstand pushup, this exercise literally works every part of the upper body, including the triceps, deltoids and the core. The core is heavily engaged during this exercise to stabilize the body, so if you can do this exercise, the need for other core exercises aren’t necessary.Unfortunately, handstand pushups have a steep learning curve, and not everybody can do them right the first time. In fact, many people struggle to do a single handstand, so they may have to use other techniques to improve their ability to do handstands before attempting the pushup.If you fall into this category, work first on perfecting the handstand. You should be able to hold a handstand for at least 30 seconds. Here are a couple of ways to get it right:1. Start by propping your feet onto an elevated surface, such as a chair. Do regular pushups from this position. Once you're used to this position, raise the surface. Continue doing so until you're nearly in a handstand position.2. Have a partner raise your legs up against a wall until you're in position. Have the partner hold your legs there for 15 seconds. After this becomes comfortable, have your partner let go of your legs for 10 seconds before holding onto them for another 15 seconds. Eventually work down to the point where your partner doesn't have to hold onto your legs.Once you've mastered the handstand, you'll need to learn how to do the pushup correctly. Here's how to do the handstand pushup with proper form:1. Assume the handstand position, with your body facing the wall. Spread both arms out into a normal pushup position, fingers facing forward.2. Slowly bend the elbows until they reach a 90 degree angle. Don't go fast, otherwise you may accidentally hit your head against the ground. Tense up the core to provide stability.3. Slow raise your elbows until they lock out.Focus on keeping the core tight while raising up.If you can't get your elbows to reach a 90 degree position just yet, simply bend them as far as you can. As you get stronger, you'll be able to bend your elbows more while supporting your body. Performing regular military presses can also help increase your strength in the interim, improving your ability to do handstand pushups.


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