Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBox
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Triceps
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

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

  1. Assume a quadruped position on your hands and knees with a box behind your feet.
  2. Extend your legs on top of the box and keep your torso in line with your arms overhead.
  3. Initiate the movement by unlocking your elbows and flexing your shoulders.
  4. Keep your chin tucked and descend until the top of your head lightly touches the floor.
  5. Push your hands into the floor and extend your elbows as you press back to lockout.
  6. Repeat for the desired number of repetitions.

Modified Handstand Push Up (Off Box) Tips

  1. Ensure your torso remains in line with our arms and keep your knees slightly bent with your hips flexed.
  2. Don’t allow your back to hyperextend as you lower yourself to the floor.
  3. If you can’t complete a full repetition, consider implementing traditional pushup variations and progressions (decline, added ROM, etc.)
  4. Don’t allow yourself to use your legs to kip and gain momentum.
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