STAND UP AND PUSH YOURSELF

Beloved of the Instafit crowd, the handstand press-up is for more than just show-boating. Use it to build strong shoulders, a solid core, defined tris and, yes, earn a few new followers. Nail the move with our five-part plan

01 LOADED WRIST EXTENSION 3 SETS OF 15 PULSES

Start by preparing your wrists to withstand your bodyweight. On all fours, fingers facing away from you, lock your arms straight ( A). Lean forwards as far as you can, while keeping your palms flat on the floor ( B). Hold for five seconds before rocking back to the start position. Once all 15 reps are complete, shake your wrists out, rest for 30 seconds and repeat.

03 PSEUDO PLANCHE PRESS- UP 5 SETS OF 5 REPS

Next, turn your focus to your shoulders. Improve stability at the joint by shifting emphasis to your front delts. Starting in an upright plank with your hands facing out, shoulder blades wide, lean forward until your hands are under your hips ( A). Perform a press-up, bending your elbows to bring your chest just above the floor ( B). Press up. Rest a minute between sets.

02 PIKE PRESS- UP 5 SETS OF 5 REPS

With your wrists noticeably stronger, improve your press by strengthening your triceps. With your feet on a box and hands splayed, position your hips up and over your shoulders ( A). Lean forward, bending your arms to bring your face to the ground ( B). Hold for one second before pushing back up. Rest for a minute between sets.

04 FACE-TO- WALL HANDSTAND 5 SETS OF 30- SECOND HOLDS

Finally, you need to get comfortable in a handstand position before adding the press. With your hands on the floor 30cm away from a wall, walk your feet up into a handstand position with your glutes and abs tight and back rounded to create a ‘hollow body’ position. Tense your shoulders and triceps and hold for 30 seconds. Rest one minute; repeat.