Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBox
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Triceps
Target Muscle Group
Shoulders
Modified Handstand Push Up (Off Box) Overview
The modified handstand push up is a regression from the handstand push up and can be used to strengthen the muscles of the shoulders and triceps.
One would use the modified handstand push up as a way to progress towards a full handstand push up. It can also be used as a way to strengthen the pushing muscles necessary to perform the overhead press.
Modified Handstand Push Up (Off Box) Instructions
- Assume a quadruped position on your hands and knees with a box behind your feet.
- Extend your legs on top of the box and keep your torso in line with your arms overhead.
- Initiate the movement by unlocking your elbows and flexing your shoulders.
- Keep your chin tucked and descend until the top of your head lightly touches the floor.
- Push your hands into the floor and extend your elbows as you press back to lockout.
- Repeat for the desired number of repetitions.
Modified Handstand Push Up (Off Box) Tips
- Ensure your torso remains in line with our arms and keep your knees slightly bent with your hips flexed.
- Don’t allow your back to hyperextend as you lower yourself to the floor.
- If you can’t complete a full repetition, consider implementing traditional pushup variations and progressions (decline, added ROM, etc.)
- Don’t allow yourself to use your legs to kip and gain momentum.
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