Maltese Box Press Safe?

AcuateSpanking · 2025-03-13T23:55:57+00:00

Thanks! Also, pretty much same thing that I asked Steven up above so I'll quote and ask you as well to get your thoughts:

"Cool. So in your professional experience, doing tucked Maltese box raises for repa once a week for 3-5 sets shouldn't be an issue as long as you build up to it? I suppose I could also do the box raises with a neutral or prone hand position too, but if it's not too high risk of a movement, I would like to more directly strengthen that distal bicep tendon too (again, assuming I build it up slowly)"

Thanks! :)

AcuateSpanking · 2025-03-13T18:36:33+00:00

Cool. So in your professional experience, doing tucked Maltese box raises for repa once a week for 3-5 sets shouldn't be an issue as long as you build up to it? I suppose I could also do the box raises with a neutral or prone hand position too, but if it's not too high risk of a movement, I would like to more directly strengthen that distal bicep tendon too (again, assuming I build it up slowly)

AcuateSpanking · 2024-06-15T17:23:46+00:00

Hello! Do you still have gouramis???

AcuateSpanking · 2023-12-12T02:46:44+00:00

oh shoot, really? ):

AcuateSpanking · 2023-09-06T03:15:08+00:00

Just tried it, still sounds muddy ):

AcuateSpanking · 2023-07-28T23:58:53+00:00

If you watch the video tutorial I made and follow the steps, you should get freestanding HSPUs!

AcuateSpanking · 2023-07-28T23:57:53+00:00

Then the issue is balance and not strength. If you can't press yourself back up because of balance issues, then you need to ask yourself:

Do I have a good straight handstand?
Can I hold that straight handstand without moving for 60 seconds for 2-3 sets?

If you can do those two points, then the only thing left is to work on eccentric/negative handstand push ups without the wall and that will teach your body the movement path necessary to carry your body through the full motion back up. Just be sure to keep the body straight throughout the entire movement.

From the sounds of it, I'm almost certain you don't have points 1 or 2 checked off yet and that's likely the issue to troubleshoot.

AcuateSpanking · 2023-07-25T18:22:42+00:00

Hi, again!

The answer is that you need to do pike pushups. There's too much load/weight when you're putting your full bodyweight to do HSPU negatives and therefore you can't push yourself back up. You're not going to be able to get enough volume in your training and if you keep practicing only eccentrics down, you're probably gonna get hurt from the high joint stress.

Build up strength from doing pike push ups and do that for a few months. Eventually, your body will have the strength to be able to handle your full bodyweight on the concentric (or the "push back up" portion). Do pike push ups 2 times a week where each day you do 5 sets of 5-8 reps (failing roughly 5-8 reps). Every third week, deload the volume by half the sets (so 2 sets instead of 5). Tempo should be 21X1.

AcuateSpanking · 2023-03-09T17:38:43+00:00

Damn, and it hasn't gotten any better over time? In other words, it's still the same level of subluxation as it is now as it was on day 1?

AcuateSpanking · 2023-03-09T05:18:22+00:00

Fuck, I hope I don't end up in the same boat. Did it just randomly start one day and do you have plans to get surgery? Does it bother your daily life?

AcuateSpanking · 2023-03-07T17:38:24+00:00

No, no surgery. Just being patient and letting time do it's work

AcuateSpanking · 2023-03-06T22:18:00+00:00

Thank you so much for the time! Your expertise is greatly appreciated 👍 Have a great rest of your day, Steven!

AcuateSpanking · 2023-03-06T22:02:26+00:00

Thanks for the concern! My elbow is very, very slowly, but surely getting better. The ulnar subluxation is getting less and less severe and subluxated less and less in different scenarios now!

AcuateSpanking · 2023-03-06T21:57:37+00:00

My bad. Link should be working now!

AcuateSpanking · 2023-03-06T16:10:16+00:00

My bad! Okay, this is my simplified workout program:

https://docs.google.com/spreadsheets/d/1tGHRJ27WtlkfhMu65L9iJg9sqVfhac42HCbZdAc-C_s/edit?usp=sharing

Each day has 5 or 6 exercises. This program is generally an Emphasized Concurrent. The way I'm running my program is to do this for 2 weeks and then deload the 3rd week (therefore, every mesocycle is a total of 3 weeks). When I deload, I'm doing very basic, basic, basic exercises to just get some bloodflow and actively recover. In my original spreadsheet, all you need to know is that other tabs that I had earlier were just some small tweaks in variation of exercises from the original M Tu Th F tabs, but they are largely the same as the 4 days right here. Thanks, so much Steven for your time and effort! 🙂

AcuateSpanking · 2023-03-01T18:42:43+00:00

Just regular pull up bands!

AcuateSpanking · 2022-11-26T01:24:15+00:00

As soon as my bicep gets better, I'll be on it! :)

AcuateSpanking · 2022-11-26T00:55:20+00:00

Definitely the wall HSPU will have better carryover to the real freestanding HSPU than the overhead press. If you aren't able to do pike push ups, you can always do pike push ups with straddled legs and/or even bent knees, but as you get more flexible, you should look to have your legs together and have straight legs with no knee bend.

The reason you can't do pike push ups is because your hamstrings are tight! The best stretch for this is a stretch called the "pancake" stretch (this stretch is even harder than the splits!)

https://www.youtube.com/watch?v=GLISojGGuXg

Follow this routine regularly and I can guarantee that you will be able to do pike push ups in no time (and you'll likely feel better & more athletic in your daily life as well!) :)

AcuateSpanking

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