Commenting to say that following Simonster's HSPU program got me the HSPU. It's not exactly pretty, and my record is currently only 4 consecutive pushups, but I'm very happy with what I achieved.
@@pedropc5824 wow that's good progress ! How did you trained your hspu ? Because I'm having a very slow progression on it and it's pretty frustrating...
@@Comptefangabyt I believe that something that helped me was focusing more on hypertrophy than skill training. Although it may be counterintuitive, gaining muscle in your shoulders will help with hspu. Sometimes I thought "I have to get as light as possible and the movement will get lighter" but if you gain muscle in the right places, your potential for strength gain will increase, even if you get heavier. From this discovery, my training was based on two sets of hspu (max reps). And the rest of the training was focused on lighter things to gain mass, such as elevated pike push ups, pseudo planche push ups and dips. With a more muscular shoulder and with less intense training the repetitions increased
@@pedropc5824 thanks for you reply, I'm comforted because i was having a really slow progression so I changed my training plan last week, and it's almost same as you !
How come you didnt mention scapula control? Is it irrelevant? I try to force depression and activate the chest for protraction in order to keep the shoulders safe but i dont know if that is correct. While doing pike push ups i felt something in the armpit/rotator so i dont if i'm just getting stronger or i should modify something
I do indirectly. I mention that you should try to maintain a hollow body aesthetic. This is another way of saying you should protract and depress your shoulder blades. I say it this way, because it’s the reason for maintaining scapular protraction rather than safety or performance. Many are dogmatic with their scapular position recommendations. You can do HSPUs without ever focusing on the shoulder blades. You can also do HSPUs in retraction. It’s not “wrong” or dangerous, it just doesn’t tend to look as clean and is often accompanied or conflated with an arched spine. If protraction feels better or more stable for you, go with it, but it’s not universally safer. People sometimes say a certain scapular position “less dangerous” or “more stable”, but there is no evidence for this. The HSPU shares a similar movement pattern to the OHP and incline bench press. Coaches often cue retraction and depression during these exercises as it can help restrict ROM and allow for more weight to be lifted. Another example is the planche (protract for a hollow body/clean aesthetic) vs bench press (generally cued to retract during powerlifting), these are seemingly contradictory recommendations for very similar positions. However, one is for a desired aesthetic, and the other is to maximize the amount of weight lifted. Regardless or what you think about in the HSPU/OHP, your shoulder blades will naturally elevate and upwardly rotate anytime you lift your arms overhead. It’s not something you need to consciously focus on. I’d rather direct people’s attention to the things that are important rather than cueing minute with details with misleading or unfounded explanations. While scapular position can sometimes help with performance, (eg depressing in pull-ups can increase height), it’s rarely dangerous to do otherwise, despite what influencers say.
Simultaneously! People who say you need to be able to overhead press your bodyweight or a certain weight first are mistaken. Many can do multiple HSPUs and still can’t press their bodyweight with a barbell. Overhead press is a great exercise and can certainly help with the HSPU, but it’s not essential. You can master HSPUs without ever doing any weighted exercises.
@@SimonsterStrength I would like to ask you another question, what do you think about SA/BA Split, could you elaborate a bit on these, do you think is a good place to start as a beginner?
@@lucasdummer I encourage you to go to www.baseblocks.com and watch my lessons about training frequency, training volume, and designing a training program. I don’t directly answer this question in the videos, but it will give a better understanding or the concepts involved. For a more direct answer, I think it can work though I almost never recommend it. The reason for this is that almost any split can work and none is universally better. Eg you could do legs every day if you kept the training stress low enough to allow for recovery, or you could do double the work every second day and get a similar result. However, the problem I have with this split is when people use it thinking that SA muscles recover on BA days and vice versa. If you do HSPU one day and planche the next, you’re working the same primary muscles (shoulder flexors). If you do front lever one day and chin-ups the next, you’re also working the same muscles (lats/shoulder extensors) back to back. Given this, I don’t see why straight arm/bent arm splits are any better than just doing upper body days back to back (aside from giving a little bit or variety). If anything, I’d prefer to do half the planche and HSPU work on two consecutive days, rather than do all my planche work, then all my HSPU work. The reason is that frequency is important for skill acquisition and getting exposure on two separate days can speed progress.
Sir I want to buy your project calisthenics course on fit app. But i am unable to access the level 1 program. When I visited on google there is another price range and on fit app there is another. I am little bit confused can you give me the right link of app so that I can buy level 1 program. Thank you sir
Please be careful I found out the hard way that you can get exhausted from doing wall hand stand pushups which is dangerous when facing the wall because you could end up twisting your neck with all of your body weight.
That is some very impressive strength - combined with an excellent, informative tutorial. Thanks!
Commenting to say that following Simonster's HSPU program got me the HSPU. It's not exactly pretty, and my record is currently only 4 consecutive pushups, but I'm very happy with what I achieved.
You can also try the greasing the grove method it works well with increasing strength
@@raider394 yes but how to train pull then?
I’m on 4 hand stand push ups. Getting stronger each day 👍😊
That progression between negatives and full is clever! It's basically a kipping handstand push up. Thanks for the idea!
Thank you for these tips! This is my current training goal!
Thank you for the tutorial
let’s go simon 🫡
I am stuck on five reps. Thinking about slow down my planche training to focus on 10 hspu reps goal
Does it worked ?
@Comptefangabyt yes, my maximum is 9 reps now and i unlock 90 degree push up. Planche training can get you very tired.
@@pedropc5824 wow that's good progress ! How did you trained your hspu ? Because I'm having a very slow progression on it and it's pretty frustrating...
@@Comptefangabyt I believe that something that helped me was focusing more on hypertrophy than skill training. Although it may be counterintuitive, gaining muscle in your shoulders will help with hspu. Sometimes I thought "I have to get as light as possible and the movement will get lighter" but if you gain muscle in the right places, your potential for strength gain will increase, even if you get heavier.
From this discovery, my training was based on two sets of hspu (max reps). And the rest of the training was focused on lighter things to gain mass, such as elevated pike push ups, pseudo planche push ups and dips. With a more muscular shoulder
and with less intense training the repetitions increased
@@pedropc5824 thanks for you reply, I'm comforted because i was having a really slow progression so I changed my training plan last week, and it's almost same as you !
How come you didnt mention scapula control? Is it irrelevant? I try to force depression and activate the chest for protraction in order to keep the shoulders safe but i dont know if that is correct. While doing pike push ups i felt something in the armpit/rotator so i dont if i'm just getting stronger or i should modify something
I do indirectly. I mention that you should try to maintain a hollow body aesthetic. This is another way of saying you should protract and depress your shoulder blades. I say it this way, because it’s the reason for maintaining scapular protraction rather than safety or performance. Many are dogmatic with their scapular position recommendations.
You can do HSPUs without ever focusing on the shoulder blades. You can also do HSPUs in retraction. It’s not “wrong” or dangerous, it just doesn’t tend to look as clean and is often accompanied or conflated with an arched spine. If protraction feels better or more stable for you, go with it, but it’s not universally safer.
People sometimes say a certain scapular position “less dangerous” or “more stable”, but there is no evidence for this. The HSPU shares a similar movement pattern to the OHP and incline bench press. Coaches often cue retraction and depression during these exercises as it can help restrict ROM and allow for more weight to be lifted. Another example is the planche (protract for a hollow body/clean aesthetic) vs bench press (generally cued to retract during powerlifting), these are seemingly contradictory recommendations for very similar positions. However, one is for a desired aesthetic, and the other is to maximize the amount of weight lifted.
Regardless or what you think about in the HSPU/OHP, your shoulder blades will naturally elevate and upwardly rotate anytime you lift your arms overhead. It’s not something you need to consciously focus on. I’d rather direct people’s attention to the things that are important rather than cueing minute with details with misleading or unfounded explanations. While scapular position can sometimes help with performance, (eg depressing in pull-ups can increase height), it’s rarely dangerous to do otherwise, despite what influencers say.
I'll work to approach this
Hello Simon, would you recommend working in OHP first or simultaneously with the Pike Push-ups progressions? Would you consider OhP as a prerequisite?
Simultaneously! People who say you need to be able to overhead press your bodyweight or a certain weight first are mistaken. Many can do multiple HSPUs and still can’t press their bodyweight with a barbell.
Overhead press is a great exercise and can certainly help with the HSPU, but it’s not essential. You can master HSPUs without ever doing any weighted exercises.
@@SimonsterStrength thank you very much!
@@SimonsterStrength I would like to ask you another question, what do you think about SA/BA Split, could you elaborate a bit on these, do you think is a good place to start as a beginner?
@@lucasdummer I encourage you to go to www.baseblocks.com and watch my lessons about training frequency, training volume, and designing a training program.
I don’t directly answer this question in the videos, but it will give a better understanding or the concepts involved.
For a more direct answer, I think it can work though I almost never recommend it. The reason for this is that almost any split can work and none is universally better. Eg you could do legs every day if you kept the training stress low enough to allow for recovery, or you could do double the work every second day and get a similar result.
However, the problem I have with this split is when people use it thinking that SA muscles recover on BA days and vice versa. If you do HSPU one day and planche the next, you’re working the same primary muscles (shoulder flexors). If you do front lever one day and chin-ups the next, you’re also working the same muscles (lats/shoulder extensors) back to back.
Given this, I don’t see why straight arm/bent arm splits are any better than just doing upper body days back to back (aside from giving a little bit or variety). If anything, I’d prefer to do half the planche and HSPU work on two consecutive days, rather than do all my planche work, then all my HSPU work.
The reason is that frequency is important for skill acquisition and getting exposure on two separate days can speed progress.
Sir I want to buy your project calisthenics course on fit app. But i am unable to access the level 1 program. When I visited on google there is another price range and on fit app there is another. I am little bit confused can you give me the right link of app so that I can buy level 1 program. Thank you sir
How to breathe when doing a upsize down 90° push up?
Please be careful I found out the hard way that you can get exhausted from doing wall hand stand pushups which is dangerous when facing the wall because you could end up twisting your neck with all of your body weight.
Hey Simon have you ever attempted a single hand HSPU?
that's a myth
👍👍👍
Мне бы обычную стойку выучить)))
yo