Build BIGGER SHOULDERS with THIS Gymnast Exercise (Anyone Can Do It)
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- Опубликовано: 1 окт 2024
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If you want to do the handstand push ups, or want ot build bigger shoulders and a more muscular upper body with your bodyweight only, in this video I’m going to show you the exercise that anyone can do and can help you achieve both.
The handstand push up is a desired exercise for many, with is not surprising, since it’s a very spectacular move.
It's undeniably one of the best exercises for developing your shoulders and upper body strength.
I've made a video about its basics before, but now I want to highlight the progression that helped me the most in mastering it, make it more stable, and increasing my reps.
This progression is the elevated leg pike handstand push up on parallettes.
The idea is to place your legs on an elevated surface, which could be a chair, bench, couch, or anything that allows you to adopt a handstand-like position.
It's important to keep your upper body nearly vertical to the ground, imitating the body position of a full handstand as closely as possible.
Mimicking the correct handstand position is crucial for achieving the target exercise.
If your legs are on the ground, your body's angle will be further from a handstand-like position.
Using an elevation is important not just for the reasons mentioned but also because you'll be supporting yourself on parallettes, which inherently raises the whole exercise. I recommend using about an 11 inch high parallette for this progression.
The use of parallettes makes the full range of motion possible, effectively working the shoulders and building strength throughout the entire range.
This progression provides a similar load to your body as the target exercise, safely, without the need for balance factors and compensation, across the full range of motion.
In my opinion, this basic level progression will contribute the most to achieving the target exercise, and it's always good to revisit.
The good news is that it's relatively quick to progress to this level by following these steps. Let's see how!
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Hi Gymnastics Method, great video. one question:
How many sets? And how many times per week should I do this exercise?
Thanks
Your advice on pull ups has been spot on ,to many channels showing the use of weights ,your advice gives me much more flexibility which I need being 60 next week .
Shoulders is the one area I have to develop! Cheers for this video with progressions.
I've seen your other videos on the same topic, but this time you motivated me to go online and buy the black parallettes with the red caps! They are about 11 in high. I can't wait to use them for this, for handstands, for L-sits and for V-sits.
Link to them?
My head fills with blood and starts throbbing every time I try these. It's really uncomfortable. That's why I use dumbbells.
Go get a check up?
What'sthe scapula position (depressed, retracted..) in pike/handstand push up?
Elevated on the top and depressed on the bottom in neutral (not specifically protracted ot retracted)
😮
That dude is strong AF. Great vids GM.
Thank you!
Hey great videos! I am training to be able to do the more difficult movements like the handstand pushups and the muscle up. Ive decided not to worry about these movements until ive done 1000 reps of rows, pushups, pull ups, chin ups, dips and pike pushups each. Is this to much? Any advice would be helpful, thank you!
on video biorobot Zetas.
Zetas will go to moon befor 2025 all.
by by Zetas
Thanks Adam for the excellent workout! 💯❤👏🎯😎🙏
Recommend set of 12” height parallettes?
Sure
@@GymnasticsMethod Yes brother, what brand should I purchase?
can you tell me how to do ring dips?😅
Check out the videos on dips, it’s similar to ring dips
You are the real deal. Thank you.⭐️💫👌🏻
I appreciate that!
Great explination. Thank you very much!
Very. Very Big.Thank.yooooooou.💘 👍.💘 🙌.👀
Pistol squat progression! 🙏
too difficult
Get a helmet bro.
@@ianyeow1987 i want to build big shoulder but it seems difficult for me. doing fly bird is easier for me now.
Hindu push ups is the king of mastering push level
No
@@AbdulDean448 search more about it , to develop your knowledge bro
perfect body
🙏💪 Yuri Van Gelder
These exercises only work the front delt, what about the side and rear delts ?
Are you sure about that? hahaha
@@Angel-fz8dr Yes i am actually, anything to say except weak sarcasm?
Front delt is main, but rear delts are also included. Side delt is rarely activated.
Do planks, move from a normal plank into a one handed, side plank position to hit the side delts. Repeat for reps and enjoy.
Play with your elbows. If you push them close to your body it is more for upper chest and front delts. If you direct them out of body than its more for triceps and rear delts. Its my experiance. Try and see.
U don’t get “bigger” shoulders by doing body weight exercises. U increase muscular size by increasing cell size of existing muscle by hypertrophic muscular overload, time under tension, etc. Ur shoulder, like any muscle, will only respond so much to body weight exercises. There comes a time when adding reps is pointless to increase cell size. U need to add weight. But if u’r okay with body weight exercising, then fine. Just know the difference.
He shows the progressions to make the exercise more difficult in the vid
That’s why you do progressions as you get stronger. Normal hand stand push ups are way more intense than pike hspu, which is basically like adding weight. Now you have to find the right progression where you have the optimal intensity for hypertrophy.
At the end he also mentions in the video that advanced athletes can do the exercise with a weight vest. So I would say the shoulder does get bigger with bodyweight exercises but maybe not bodybuilding size
There are more ways to add resistance than simply using weights. Changing the position of your body can put you at a disadvantage and add much more load to the muscles involved.
Maybe you need to increase your bodyweight.
You can always wear a weighted vest, or pre exhaustion.
Not everyone wants to take performance enchantment substances and wear speedos, and posed oiled up for other men.
Arnold was clown😂😂😂