One-Arm Handstand Push-Up
Advanced Difficulty
Dynamic Exercise
Muscles Involved
Primary Muscles
Traps
Rotator Cuff
Deltoids
Triceps
Finger Flexors
Secondary Muscles
Spinal Erectors
Lats
Glutes
Pecs
Exercise Performance
Kick up into a handstand against a wall, and lean out to the side until you are supporting yourself with one arm, as in Half One-arm Handstand Push-ups. Keep your body gently arched with the heels against the wall. Bend at the elbow and shoulder of your supporting arm until the top of your skull very gently touches the floor. Keep your non-supporting hand ready in case you make a mistake and it has to help out. In pressing back up to the start position, some explosiveness may be needed. To help you get out of the bottom position, a kick up with the legs is permissible. Bend the knees with the feet still against the wall, and straighten them quickly to add some thrust.
Progressions
Beginner - 1x1 Rep
Intermediate - 2x2 Rep
Master - 1x5 Rep
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