Chris Hemsworth emphasized shoulder training over chest training when preparing for the movie Thor.
Well built, muscular shoulders are a true sign of strength, power and masculinity. When building a fit, capable and stunning physique shoulder strength and development is absolutely critical. Unfortunately in todays day and age shoulder development is more often than not a weakness. People are obsessed with building huge chests and impressive bench press numbers. When was the last time someone asked you how much you could overhead press? Or how many full range handstand pushups can you do? Probably never!!! As a result shoulder training becomes an afterthought. Some people are even content with a few sets of half assed lateral raises for their shoulder training. If you want to build a truly impressive and highly capable physique you need to do a complete 180 and reevaluate your strength training routine.
Handstand Pushups – The Holy Grail of Shoulder Training
From my experience full range handstand pushups are the single most effective exercise for building sheer shoulder strength and muscle! When your body is free moving and your hand are fixed (closed chain movements) there seems to be greater muscle recruitment and less stress on the joints. Squats, handstand push ups, dips, chin ups, dead lifts are all closed chain movements. Leg press, shoulder press, bench press and lat pull down are all open chain movements. Aside from chest training I have always had the best gains sticking mostly with closed chain movements.
I have spent several months using full range handstand pushups almost exclusively and my shoulders have increased in strength and size. As well this carried over to seated dumbbell presses as I was noticeably stronger on this movement even without training it.
Progressing to the Handstand Push up
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I had never thought of using my push up bars for handstand push ups until you posted this video! I definitely plan on adding that into my regimen when I develop a little bit more shoulder strength. Great post Greg and keep the videos coming!
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Can this workout be done while cutting?
Of course! As you drop weight you will notice this exercise becomes a little easier.
Great stuff man. I’ve been working on my handstand pushups a lot lately. I’m currently doing handstand pushups against the wall and working my way to no wall. It’s quite the challenge but it’s the best shoulder exercise I’ve come across.
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Greg you’re starting to look like Thor – nice work!
That’s awesome that you showed the progression of how to build up to it. I see so many injuries from people trying to do really hard exercises without learning the form, or building the strength to do them right. Plus, nothing sucks more than getting hurt when we’re trying to better ourselves so thanks for breaking it down.
From a female perspective, nothing makes me turn my head faster than nice shoulders. Makes you guys look powerful!
Great video.
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haha thanks Betty! I’m around my heaviest ever in this video. However I prefer a slightly leaner look. Maybe a cross between Ryan Reynolds and Chris Hemsworth. I’m gonna lean down a bit.
Gonna work toward full range hspu in my next 12 week block. Another benefit of handstand pushups is being upside down, gets blood to the brain and can also have good effects on your back.
I once read in a tabloid newspaper a football (soccer) player done handstands after sex so he could go right back at it lol.
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For a 5’8″ 156lbs 17 year old, which one do you recomend adonis index or VIMB, to get lean, rio and strong over this summer.
Hmmm. Both would work with a good diet. I’d go for visual impact first and then if you want another program down the road get the adonis index.
Is there any particular reason you hold off on full range until Progression #4? It seems like working through the full range would spur development at any stage.
The point is to progress to the handstand variation as quickly as possible. Performing pike push ups with hands elevated on bars/boxes actually makes the movement easier by decreasing the amount of bodyweight your are using. If you are using 8″ handles then you would have to elevate your feet 8″ and much higher if you want to simulate feet elevated pike push ups.
First off, been enjoying the site since I found it two weeks ago.
Another body weight exercise! What do you think about the recommendation that one masters body weight training before even hitting the weights?
The best shape I’ve been in was years ago when I was running 2-4 times a week, practicing martial arts (lots of body weight training) twice a week and doing a three day body split on weights.
I don’t have the time for that amount of training right now and wonder if I was over training. Plus I have to be very conscious of lower back issues (mildly herniated disc). I’ve started your “Greek God Workout Program.” Off days I try to do something else. Run, some body weight work or some yoga. My co-worker, who is pretty jacked seriously recommends a 3 day body split and thinks the Greek God program is incomplete and would lead to imbalances.
I guess my biggest issue is getting stuck deciding what to focus on and being easily distracted by what else I should/could be doing. Can’t to stick to a program for more than two weeks before I’m sucked into more internet research. I’m considering ordering the visual impact program. I need to build a cut, aesthetically pleasing physique yet I want to improve athleticism and real world function as well.
Program hopping = 0 results. Find a program and stick with it for at-least 6 weeks before you even decide to change something. Track your progress and gauge your progress weekly. Are you getting more reps or using more weight than last week? If you are then you are getting stronger and building muscle. I find that isolating your body across the week slows down progress tremendously. Hitting a movement 2x per week at first is much more effective for faster progress. You also don’t need 3+ exercises per muscle group. One or two is more than enough and will ensure faster progress.
If you have the money to spend then I would definitely get Visual Impact. It’s a tremendous program.
One more question, does VIMB support bodyweight workouts?
You can use the principles of visual impact and apply it to bodyweight training but that will be a bit of a hassle. Weight training is easier to modulate intensity because all you have to do is increase the weight. Bodyweight training is much more difficult to track progress.
hi greg!
still enjoying your site, in my opinion the best fitnessblog on the net!
i got some questions for you:
1. i know how long to rest between sets, but how long should i rest between exercises? what when switching to an exercise of another muscle group/ what when it remains the same muscle group?
2. you said your workout should last around 45min. I always need around 45-50min but without my abs-workout. is it ok to get to 60-65min with an ab workout after your usual workout?
3. do you have some special tips for endomorphs? should they rest shorter in between sets or workout out more often?
thanks in advance! :)
1. Rest around the same time as you rest between sets. Sometimes it may take you 5 minutes to get set up on the next exercise. That is fine.
2. It is perfectly fine to go over 45 minutes if you are doing extra work for your abs.
3. Pay closer attention to your diet. Shorter rests aren’t going to do anything. You need to be strict on your diet in terms of how many calories you are taking in.
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Should I only stick to handstand pushups and lateral raises or also include military press and rear deltoid work along with all this?
Thanks!
I would recommend including rear delt work. If you’re doing handstand push ups then you don’t need any more overhead pressing.
this is way hard than it sounds…….
almost broke my neck the 1st time…..
slowly now i can perform one set of 5 :)
does full range mean until my hair scrapes the ground ??
thanks and regards
Yah it is tough! Take it slow. Full range is where your hands are level with your ears or lower.
I’m not sure my shoulders could take the weight but I will give it a go!
Cheers.
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Start with the pike variations first before going to the handstand.
hey i gotta say i love your site and ive recommend it to a few good friends so keep up the good work :)
Ive just started training hspu’s again i can do a rep or two against the wall (no added rom yet) as my previous best was 6 reps with my hands on bricks i really want to bring my strength back up quick would you recommend using full rom on the pike push ups for this? it sounds abit stupid but i have a good set up using the top of a flight of stairs so my hands and feet are level but my head can dip down lower (i am very careful plus ive practiced shifting my weight back to safe myself should anything happen) I finish these off with a few high rep sets of normal pike push ups both elevated and then not. your opinion would be much appreciated and respected
Practice these handstand push ups 2x per week. You can start with 3 sets of hspu against then wall and then 1-2 sets of full pike push ups. Once you can do 8 handstand push ups then start increasing the range of motion by a couple inches at a time.
thanks for the advice my shoulders are already starting to look and perform better :)