Handstand Pushup Secrets For BIG DELTS!

[@BaldOmniMan]

Calisthenics is a lost art in bodybuilding. Love to see you promoting this so far into your prep

[@AlexLeonidas]

Bro Calisthenics is helping me get through this prep, it keeps you psychologically sane and has a great SFR for so many exercises. More bodybuilders need to know about these underrated training gems.

[@Narasthenics]

I only use rings and bars and will prove that you can get really far with them alone provided you train smart.

[@LifeandLiesSyra]

definitely pull ups, dips and push ups are fun as hell. Even if I am terrible at pull ups (but working on them)

[@dakwhite7497]

Ramon dino does alot of calisthenics and he's on his way to Olympia and just won arnold classic I believe

[@chchedda]

​@@Narasthenics same I bloody love it. Best shape I have ever been in. Always feel it 💪

[@NattyLifeYT]

Our boy is looking absolutely FREAKY nowadays

[@AlexLeonidas]

I appreciate you brother, we're going beyond the Silver Era!

[@kickstothehead3705]

@@AlexLeonidas still no 🧃 ? Tho right

[@NattyLifeYT]

@@AlexLeonidas Natty Golden Era is upon us 💪

[@mollywhoppedsouls_pvp]

@@AlexLeonidas ur low back was so pumped during the exercise it looked like ur buttcrack started around mid back😅

[@tmmnago2722]

7 days a week, certified freak.

[@n3sgis]

Bro- sorry to be off topic but no one looks like you in the game. Truly leaving humanity behind.

[@AlexLeonidas]

Bro I appreciate you saying that! There's other natural bodybuilders but often not on youtube. You'd be surprised at the high competition.

[@gromswowguide7927]

Hey Alex long time viewer here, i just want to say that i love your approach to fitness, i've been lifting for 6-7 years rather consistently and you give us lifetime naturals a great platform with your content, keep it up bro, the thing i like the most about you is that you rival my love for the long-term progress and lifestyle of lifting, and that inspires me to go even harder just watching the videos you upload just before i go lifting, greetings from Denmark!

[@coach.hybrid]

Thanks bro!

[@AlexLeonidas]

You rock brother, from a former WoW nerd, much love from Canada! By year 10 you'll look EVEN BETTER.

[@Sacciuiguai]

Deficit HSPU is my favourite exercise of all time to be honest, it makes me feel super strong and confident.

[@AlexLeonidas]

The GOAT calisthenics shoulder builder, I love it and can relate on feeling strong + confident.

[@mustafayigitkartal4257]

It's definitely one of the "superhero" exercises alongside heavy deadlifts and weighted pullups for me

[@Herrpund]

One day i will be grinding the deficit HSPU aswell

[@mostafa202023]

@@mustafayigitkartal4257 my name is Mostafa too, where are u from?

[@mustafayigitkartal4257]

As I learn more about what true natural bodybuilding is, I'm starting to realize just how effective the basics are when done correctly. This new wave of lifters will no doubt be the biggest and strongest to come, the silver and bronze era guys were just the beginning 💪

[@AlexLeonidas]

Beautifully put, Mustafa!

[@mpmacd]

I watched you 8 years ago, maybe less I can't remember. I was going to the gym, doing heavy power lifts. Take it years later i'm working out on rings at the park because i'm a dad and have no time for anything and here you are with all this wonderful calisthenics content. Love it.

[@EnkiriElite]

Good stuff man! Been wanting to throw this one into my programming for a while now. Looks fun and super productive.

[@shredded2.0]

You’re getting so f*cking shredded broo, so much progress, better than before

[@AlexLeonidas]

Thanks man, I think I've learned how to better retain muscle on the way down

[@marina22]

"Wherever the head goes, the body will follow." A universal quote.

[@Alamofficialyt]

Bro ur physique has been looking absolutely CRAZY nowadays. Been a fan for a few years now man. Keep grinding bro, ur lookin like a more jacked Saitama everyday

[@EquityCall]

In all the years I've been watching your channel, this is your best physique. Whatever you're doing keep it up man.

[@AlexLeonidas]

Thank you, OG.

[@kylematthews3683]

I think he looks smaller than usual right now. A few weeks ago was peak to me

[@n7Andy]

@@kylematthews3683 He's cutting because he's preparing for a natural bodybuilding competition. But like I said in a previous comment, I'd like the old 'bear mode' aesthetic back at some point.. It's what makes you look jacked in a t-shirt / every-day life as a natty.

[@racerx2580]

Dude Christ almighty. You are really coming together here. You've come a long way brother. Congrats.

[@GVS]

Amazing how much of this video was filmed upside down haha. Awesome work!

[@justindeeb5004]

I couldnt agree more with leaning on the wall. The benefits of the HSPU really kicked in when I left my ego at the door and just did them supported and my OHP went up as well.

[@AlexLeonidas]

Now that's what's up, Justin! There's LESS ego by doing it wall supported.

[@gustavwenhelseth7681]

Yes!! Finally getting some delt action haha. Been really trying to bring up my side delts lately. Handstand push ups have been taking a back seat, but they are a great exercise for sure. Have a great day!

[@AlexLeonidas]

They actually build 3D Delts and you can see the entire activation here. Have a good one Gustav.

[@2jmajjic]

I did handstand push ups during the great gym depression, i hated them because of blood rush but i was around 215lbs, i might try em out again at a lighter body weight

[@sonhanguyen3962]

Hey Alex, just wanted to let you know that I'm making huge progress on my weighted calisthenics thanks to you and other channel's content! In 16 months, I took my dip from 15lbs to 90lbs, and my pull up from bodyweight to 55lbs, both for 6-10 reps. Thanks again for these videos, I'll get strong enough one day to use the defecit HSPU 👍

[@franknittiBJKU]

You probably are already. Try adding the Pike Pushup (including more difficult variations) to strengthen your HSPU

[@atlaspowershrugged]

Been doing piked deficit hspus, looking forward to working up to this!

[@cxsars]

you looking crazy brother. Keep the grind going bro, super inspiring!

[@oversipelio983]

Never seen you so shredded. That is insane man

[@nealefrancis9094]

Best tutorial I've ever seen on this lost exercise,

[@FerociousMatti]

Hell YEAH man, I MOST definitely agree... By FAR! 😎💪⚔️

[@spikeyslug1717]

I finally got 5 clean reps on this one 🔥 the grinding payed as well as those stability drills. Getting 10-15 reps on this one is now a long term goal for me thanks to you 👌

[@nickybjammin7629]

Dude I ain’t even tryed yet this was no problem when I was a kid 😝🤣 I need to find those style platforms for other exercises too but I’ve tried typing any combination of words you can think of to describe them find nothing that looks like them(online) or anything else that might work.

[@mrtheluckybucket]

@@nickybjammin7629 Pro duty plyo boxes by titan fitness

[@nickybjammin7629]

@@mrtheluckybucket O yes!! Thank you I’ve found all sorts of stuff. I even broke down and bought some good thick tall Parrolette now I can do my weighted dips or just plain dips if need be anywhere, I don’t need a good door frame which is harder to find than you think 🤣🙌🏼

[@nickybjammin7629]

@@mrtheluckybucket …those are the boxes I’ll be lookin at. Thanks Lucky-Bucket!

[@alejandroromo3691]

I've been doing deficit Pike pushups with a steep back angle. These feel great too since I'm not strong enough for wall handstand

[@rojithrajeev3333]

I was doin strength training since 2 years and when gym was closed on a fine shoulder day I tried doing Pike Pushups and that made me realise the value of calisthenics.

[@popcornto6032]

I've always wondered how you get into position for these HSPU's. Now I know. Thanks Alex, keep up the good work.

[@AlexLeonidas]

Pretty simple, eh? Glad to help OG.

[@distantdream2002]

alright, WTF IS THAT. your shoulders have NEVER looked this GOOD.

[@ST3FF3]

I really like this video format! I Would like to see this style in future videos too!

[@AlexLeonidas]

Most certainly will brother, cheers!

[@muhammadrazashahhash]

I came to his channel after month. And my god is he looking insane. He looks better then most juiced up influencers

[@henrytwin5999]

I really like the benches you use. Where can I buy them? Thanks

[@Miks_Petersons]

Bro Alex is looking Alpha as fuck. Almost like we're destined to become alpha if we found this channel 😅. Best fitness channel on youtube by far, thanks for the tips man

[@AlexLeonidas]

It's all about FULFILLING YOUR ALPHA DESTINY! Let's goooooo Miks

[@Miks_Petersons]

@@AlexLeonidas Haha, i love that you actually played along to that. Keep slaying the PR's dude.

[@ZacFelts]

I do a lot of HSPUs (freestanding for the skill component, wall supported for volume) and genuinely think they're the reason my OHP is so solid, not the other way around

[@AlexLeonidas]

Not surprised! Those two alone can instantly provide an advanced OHP.

[@florian8394]

your channel deserves waaaaayyy more subscribers!!

[@avocado9763]

The man knows! And he is a beast. Thanks

[@austin6041]

I was just thinking about programming this into my push day TODAY. Clutch timing. Thanks Alex

[@AlexLeonidas]

It's perfect for ANY push day! Enjoy Austin

[@jinn_1891]

Wow, haven't done this exercise since the 90s!!! Will revisit these!!!

[@unc1221]

Physique on point G!

[@AlexLeonidas]

Preciate you G!

[@EdijsJirgensMonsTerLV]

your phisique is so great and progressed soo much over last years, best fitness channel i have ever watched!!

[@christopherrinaldi5538]

100% agree that wall assisted is better for hypertrophy. But i’ve gotten good enough at freestanding to do sets of 10+ and im happy with the hypertrophy even tho its not the most optimal bc doing handstand push ups in public is a ton of fun and ive had so many people initiate conversation seeing me doing them and wanting to learn for themselves👍🏻💪🏼

[@yashrajsingh4215]

Since i cant find any comments saying this, i will Man your shoulders look like cannonballs, seriously you look enhanced here. Keep up the amazing work

[@DosMatertos]

Looking amazing brother!! What an example for all of us naturals. Great content. Greetings from Belgium!

[@asdfkjhlk34]

it’s funny it was just your last video i was thinking how i appreciate that you don’t use background music. it gave your videos a clean focused feel.

[@Enemy5802]

I can't believe I've been doing regular HSPU! Deficit HSPU are king! I can't barely get 5 in a set!! Can't wait to see the carryover to my shoulder press (and the shoulder gains!) Ps) Been a fan since the minoxidil days. Greetings from Chicago brother! Good luck on your meet!

[@mobiuschill75]

Brother you are looking yolked AF, keep up the good work and spreading amazing information. Love ur videos stay blessed

[@byzantinebill]

You look insane!! Super hype for your show!

[@user-we1sv5ud3h]

Alex have you how handstand pushups blow up your triceps with a narrow grip and elbow tuck

[@AlexLeonidas]

As a former torso dominant lifter, compounds aren't enough for me even with the best variation. That said, these deficit HSPUs have an EXTREME arm bend and you certainly feels the triceps a ton especially when approaching failure.

[@ucheosajie1313]

I swear to god you be watching Alex's vids with full concentration and suddenly get flexed on big time like 2:17, always get me cracking up lmao

[@lored6811]

How do you deal with blood shooting up into your head and face during handstands? My whole face is punctured with red spots after Handstands

[@jaksed]

Alex looks unreal keep up the great content

[@sendwagon]

Doing a commentary while doing hspu is some insane shit! Good luck for the show man

[@patrickjulius7352]

good stuff. wish you would have talked about dealing with blood rushing to your head and how to mitigate those risks.

[@BhavjotAhluwalia]

Alex you are looking absolutely fantastic man . Always appreciate what you do brother .

[@dimensionalshade8290]

Im always early for alphadestiny vids,im glad the youtube algorythm is so quick to notify me ,truly one of my favorite channels

[@seeum09]

You are looking absolutely diced, my man!!!!! One of my biggest inspirations. Say, how would you recommend someone who can't do even one full hspu work up to it? A video about the progression scheme would be great.

[@waltherroza7037]

thank you a lot! Im gonna give this exercise a try. started doing more weighted calisthenics and this exercise is perfect

[@HughLeFitness]

Damn you are looking depleted and shredded! When is your show?

[@zetakilla97]

Such a great tutorial video. Thank you so much.

[@pskproplaysminecraft1515]

Hey Alex how do you progress to your first deficit handstand push up? Would you recommend eccentrics or just raising your OHP strength first? Also what about warm ups, should you just OHP to get the delts and triceps ready?

[@rabbasfavouriteenemy]

Check out tom merrick’s tutorial

[@Xgjigzigzyixiy]

I gave up on handstand push-ups because I was doing them the other way with my back against the wall. It’s sucked , it kinda bothered my shoulders too. I can’t wait to add these.

[@McFangsworth]

Any tips on regressions? Just deficit pike pushups?

[@skul1faceee]

Great video, love the information you provide. Keen to try this out!

[@jaygrambling79]

I was going to make a video about hand stand pushups but you nailed it. I still might because I have a few personal points I thought those who struggle with shoulder hypertrophy might find helpful. That said, I just want to stress that hand stand push ups are literally the only exercise that gives me noticabley larger, rounder, 3D ish shoulder gains, albeit with one caveat. If done properly (ie very specific seat placement, grip width, etc.) I've experienced remarkable shoulder gains with a seated ohp with and only with a very skilled spotter which enables doing heavy weight for high reps.

[@aimanechouhaibi169]

Amazing tips, thanks alot!

[@tsepontelele2588]

Alex definitely has one of the best natural physiques out here🙌.

[@brandonsoocka7700]

Thanks Alex this was very insightful

[@bloated_Taco]

When Alex's Silhouette was revealed in the beginning of the video: "WHAT THE HECK ARE THOSE DELTS"

[@AlexLeonidas]

Awesome 😂😂😂

[@albertohernandez4689]

I haven't seen your channel in awhile Alex goddamn you're jacked my boy that's what's up my boy respect

[@billybussey]

Looking good my man. The shaved head and cut look is definitely an improvement.

[@adonizi]

Looking shredded bro.

[@AlexLeonidas]

More shredz incoming!

[@Themilkman95]

It’s so weird I never get any shoulder pain from hand stand push ups, but when I do bar bell shoulder presses it hurts.

[@gabrielbobowski7767]

Man, this is something more calisthenics athletes need to hear. I really love HSPU on paralletes, but I always lose focus on balance before I reach failure. Definitely gonna give these a try.

[@mariuxxxx1]

you can do same thing on paralletes

[@smartsimplefit]

Deficit HSPU are definitely GOATED and one of the coolest looking exercises of all time 😃

[@DusmaEduardo]

A few considerarions: imo one would need a very high weekly frequency to progress at these, two days per week won't cut it; your suggestion to put yourself at the start position looked harder to me but because I'm used to the inverse way, but I'm 100% trying your way

[@TheBcoolGuy]

Frequency always depends on the person.

[@DusmaEduardo]

@@TheBcoolGuy I agree but learning a hard calisthenic move is different from resting after lifting weights

[@PoeticMachineDreams]

You can regress it down to pike pushup variations with a high ledge and paralletes until you get used to the set up. If you're interested in eventually learning it as a freestanding skill as well as a training movement, there's extra benefit to belly-to-wall too, since it more naturally matches the motion of a free HSPU.

[@boosminogstatus6460]

@@DusmaEduardo maybe my approach to new movements is a bunch of volume or / and frequency … and then just adjust from there

[@MarcosDSMoraes]

Calisthenics is the prior base for build muscle structure, mix it with musculation is a powerful way to be real strong and have control in your body

[@IvanDraco01]

I can't do this yet, but deficit pike push ups should do the trick!

[@ElDiamondCin]

Maan been doing pyke decline on parallettes and barely do 5 reps, really vertical pushing. I hope I'll get Handstand level some day

[@AlexLeonidas]

You will, just give it time

[@enteoz1694]

These make you yoked once you can rep them out decent, also experimenting with a pronated grip (hands turned inwards) for more delt activation.

[@jj-qx1oo]

hey alex, great video! do you have a link to those plyo boxes?

[@AlexLeonidas]

I'd get the Wood Plyo Boxes Custom Set by Bells of Steel www.bellsofsteel.us/#a_aid=Leonidas

[@jj-qx1oo]

@@AlexLeonidas thanks man

[@HexZwo]

I go for RING handstand pushups. On a ring machine right now. Gonna figure out how to progress.. I at least feel that's no too bad either. Love your approach and mindset, though.

[@NicholasRachuna]

Looking good bro!

[@GandBeckz]

Always have gotten into position the other way around. I’ll have to try this better more safe way. Thanks Alex

[@swarmy9459]

Shredded brother

[@eladkatabi7802]

Dayum, our boy giving Derek's death star delts a run for their money

[@jakezaragoza6091]

Love this exercise it’s definitely not the easiest but the carry over on OHP is insane💪🏽

[@visibleaesthetics7343]

Hey Alex, at 0.10ish in the handstand wall push up, i believe ur hands could be a little bit wider thereby giving the wrists a direct perpendicular angle with the plyometric box underneath, hence maximal force generation, unlesss the wrist is somehow capable of torque. I tried some the other day for the first time and it was an enlightening experience, definitely embraced the wall, 3 good reps head almost touching floor. I felt impeded by the wall somehow like the rubbing of my trackpants and the consequent friction prevented me from doing more. LFG LEGEND

[@RoidfreeSenior]

yeah, even Paul Anderson did them like that, and even dipped forward to hit pecs withy it

[@wiillsk]

Bro you are definitely looking like NEMESIS nowadays, What a beast

[@AlexLeonidas]

"Fake natties hate him!" 😂 Thanks brother.

[@DrTopLiftDPT]

I like the HSPU on rings version with knees on the straps vs feet. That angle is like a high incline press. With rings You have the converging affect like ring push-ups. Interesting, I feel much safer facing away from the wall you can’t fall over backwards only back down onto your feet. Facing the wall you have to cartwheel to catch yourself if you lose balance. Try the rings version. But you have to be able to kick up. Kick ups aren’t that hard, Come on alex. Maybe you’re too close to the wall when you start

[@robertgoldthorpe1652]

Nice one mate, thanks for that 👍

[@jordanjacobs157]

I’m really excited to try these out! I think I’ll hop onto it once I can AD press my body weight for 6+ reps

[@natereynolds2783]

These few years have been a complete rebuttal to Greg Doucette in regards to the debate. You look amazing and your definitely going to have a amazing shot and winning the competition

[@AlexLeonidas]

Thanks Nate, I don't know what to expect and who is going to show up so I'll just give it my best and see what happens from there.

[@natereynolds2783]

@@AlexLeonidas that's all you can do! But still, you got this!

[@rgb711]

I have been kicking up with my back facing the wall and with my hands on a pair of yoga blocks for extra depth.

[@drakehero64]

alex is looking better and better

[@anangelsdiaries]

Could you do a video on bridge pushups?

[@EugeneMatlin]

You are looking phenomenal dude! A true inspiration for the natty community.

[@boonb1]

Aye telling them the truth. I been doing advanced deficit pike pushups on (hands on two buckets to get the extra range of motion.) At the point where I can lift my legs up but I fall. 🤣🤣 I found out my shoulders feel better and healthier by doing this after got into a car accident and helped my ohp alot

[@AlexLeonidas]

On buckets, that's the ultimate ghetto variation! No doubt it's great for shoulder health and has great carryover to the OHP.

[@jakubl1904]

Hi Alex! Can you please show how to effectively progress to be able to do the first pullup?

[@LordVestik]

Alex's shoulders are looking great! Alex, I was curious, I can never seem to go to failure on lateral raises which leaves my surprisingly lagging lateral delts but rear delts are good. Any tips?

[@AlexLeonidas]

Just go to failure then, you need a mindset intensity shift. f you can't, do dropsets or change the resistance profile so that it's easier at the top. Cables might be worth considering.

[@LordVestik]

@@AlexLeonidas Thank you!

[@cglnarcissist5700]

This video was super helpful Alex!

[@Cynthia_Blackraven_666]

Insane physique. It's crazy to think that you're not even at your peak. That said, will you ever do a HSPU tips & tricks ? I'm trying to learn it but it's sooooo difficult and i don't know wtf i should do

[@nomadicstrength]

Like freestanding? Alex don't know how to do that lol.

[@shellostv]

Is there anything I can do to make sure I don’t tip forward or do we just have to know a bailout?

[@nomadicstrength]

@@shellostv are you referring to the wall facing variety? Yeah if you start tipping forward you'd have to cartwheel out of it (if your arms were extended)

[@shellostv]

@@nomadicstrength thanks