individual muscle % contribution to HSPU

[Chris Cantrell]

I am working slowly towards the WODs. Basically right now I am using my parallel bars and rebuilding my handstand.

8 years ago I injured my left shoulder. (broken humerus, completely seperated AC, dislocated arm, damaged axillary nerve, and lots of tears in my shoulder.

It took a couple years but I have about 90% range of motion in the messed up shoulder. The AC is still not right and my deltoid is smaller than my 90 pound wifes.

When I was younger and basically up to the shoulder injury I could do handstand push ups, probably a few at least.

Now I cant even get close to doing one. I might as well be trying to pick up a building. Do you guys think it is because of my weakened deltoid or are other muscles more important for HSPUs?

I need a way to test the left deltoid and record the results so as to go back later and compare.

Thanks.

[Mikael Kristiansen]

As a handstand pushup is a large compound movement, it requires strength throughout the entire shoulder region. That means even stabilization from your chest, lats forearms and core. Everything connected to your scapula will be working hard throughout the entire movement to stabilize and push. Triceps and deltoids are of course also important.

It sounds like your injury has left your entire shoulder weakened, and there probably isnt one specific muscle that cannot handle the load. How is your normal pushup, dips and regular handstand strength? Can you do those with full ROM and pain free?

In your situation, to get back to hs pushups you should feel very confident with your dips and pushups to know that there is strength there to carry your weight. Also you should feel strong and have no discomfort when in a handstand.

After such an injury I would suspect that your entire scapular region is weakened, so I dont think you need a specific way to test your deltoid. Rather you should condition your entire shoulder and scapula. Handstand pushups are a challenging exercise which itself can lead to injuries if approached too fast. If your handstand feels stable you can alternatively test out how much you can bend your arms and still be able to push back up without ANY pain. That is also basically a way to learn full hs pushps, by gradually increasing your ROM, but remember, in your situation slower progress will always be better. Also look into specific scapula stabilization work as it will definitely help prevent future injuries.

[Chris Cantrell]

Fully extended HS are no problem. Balance is my only issue, so far.

I havent counted reps but I can do dips on p-bars easily enough and I can do push ups preally easy. Havent done them counting lately though.

I am going to run do a set and BRB.

Okay nothing spectacular, I got 26 standard push ups.

[Mikael Kristiansen]

If you have no problems doing handstands and other push exercises, it is most likely a general strength issue as with most people. Try working on hspu in the range you can handle and do a lot of general work on your handstands. As you get stronger you go all the way to your head and then you can use elevated surfaces to get full ROM. You can also try to to hspu with your hips piked and legs resting a box(or table) so that you imitate the rom as much as possible while taking some weight off your arms. Do consistent work while still staying mindful of your injury, and you will see improvements both on the hspu and your shoulder size and strength.

[Chris Cantrell]

Thanks man, I'll report back in a few months.

[Edward Smith]

Yeah, as you can do HS and dips, and assuming the ROM isn't any trouble for you (no pain or anything) it's just a strength deficiency.

I've dipped with an added 15kg on my rings at home before, but I SUCK at overhead strength, I have trouble with HSPU and just holding HS.

[Falcon]

Handbalancer, could you help me with my HSPU issue?

The problem is, I've never worked the HeSPUs intensively. Right now my max is 3 reps (wall), also my back is very arched. I'm weak only in chinups and HeSPUs, I can do 5RM dips with 20kg.

Should I made a workout that is aimed only for the HeSPUs and chinups (chinup max is 6 reps)? And also, to increase the strenght in the HeSPU, should I do like 5x2reps, if my maximum is 3 reps?

I was thinking about something like this:

2x5 HeSPU

4x5 Chin ups

6x5 Negative HSPU (I don't really know any other handstand pushup exercise)

2x5 Negative or Assisted OAC, or wide grip pullups, or FL pulls

I've never really known any exercises for vertical pressing and pulling, so it's really crappy right now

Tips appreciated

[Catalyst]

Handbalancer, could you help me with my HSPU issue?

The problem is, I've never worked the HeSPUs intensively. Right now my max is 3 reps (wall), also my back is very arched. I'm weak only in chinups and HeSPUs, I can do 5RM dips with 20kg.

Should I made a workout that is aimed only for the HeSPUs and chinups (chinup max is 6 reps)? And also, to increase the strenght in the HeSPU, should I do like 5x2reps, if my maximum is 3 reps?

I was thinking about something like this:

2x5 HeSPU

4x5 Chin ups

6x5 Negative HSPU (I don't really know any other handstand pushup exercise)

2x5 Negative or Assisted OAC, or wide grip pullups, or FL pulls

I've never really known any exercises for vertical pressing and pulling, so it's really crappy right now

Tips appreciated

If you have problems with chin ups, don't even touch OAC's with a 10- foot pole.