What To Know
- The inverted position and the use of body weight as resistance provide a significant challenge, leading to increased strength in the shoulders, triceps, and chest.
- Military press allows for the use of heavier weights compared to handstand push ups, enabling lifters to progressively overload the muscles and build more mass.
- Military press can place excessive stress on the shoulder joints, especially if the weight is too heavy or the technique is incorrect.
In the realm of upper body exercises, two titans stand tall: handstand push ups and military press. Both exercises target the shoulders, triceps, and chest, but they offer distinct benefits and drawbacks. This comprehensive guide will delve into the anatomical differences, advantages, and limitations of handstand push ups vs. military press, empowering you to make informed decisions about your training regimen.
Anatomical Differences
Handstand Push Ups
Handstand push ups, as the name suggests, are performed in an inverted position with the body supported by the hands. This unique position engages the core and stabilizer muscles, particularly the deltoids, triceps, and serratus anterior. The shoulder joint is flexed and abducted, while the elbows extend and flex during the movement.
Military Press
Military press, on the other hand, is executed while seated or standing with the barbell held at shoulder height. The movement involves pressing the barbell overhead until the arms are fully extended. This exercise primarily targets the deltoids, especially the anterior and lateral heads, as well as the triceps. The shoulder joint is extended and abducted, while the elbows extend and flex.
Benefits
Handstand Push Ups
- Improved Shoulder Stability: By engaging the core and stabilizer muscles, handstand push ups enhance shoulder stability and reduce the risk of injuries.
- Increased Upper Body Strength: The inverted position and the use of body weight as resistance provide a significant challenge, leading to increased strength in the shoulders, triceps, and chest.
- Enhanced Core Strength: The core muscles are constantly engaged to maintain balance and stability during handstand push ups, resulting in improved core strength.
Military Press
- Greater Weight Capacity: Military press allows for the use of heavier weights compared to handstand push ups, enabling lifters to progressively overload the muscles and build more mass.
- Isolation of Deltoids: The seated or standing position of military press isolates the deltoids more effectively, allowing for targeted development of these muscles.
- Improved Posture: Military press helps strengthen the upper back muscles, contributing to improved posture and reduced risk of back pain.
Drawbacks
Handstand Push Ups
- High Skill Requirement: Handstand push ups require a high level of skill and balance, making them less accessible to beginners.
- Potential for Injuries: The inverted position can put stress on the wrists and shoulders, increasing the risk of injuries if proper technique is not followed.
- Limited Weight Resistance: The use of body weight as resistance limits the potential for progressive overload and muscle growth.
Military Press
- Excessive Stress on Shoulders: Military press can place excessive stress on the shoulder joints, especially if the weight is too heavy or the technique is incorrect.
- Reduced Core Engagement: The seated or standing position of military press does not engage the core as effectively as handstand push ups.
- Limited Range of Motion: The range of motion in military press is relatively limited compared to other shoulder exercises, such as overhead press.
Which Exercise is Right for You?
The choice between handstand push ups and military press depends on your individual goals, fitness level, and skill.
- Handstand Push Ups: Suitable for advanced lifters who prioritize shoulder stability, core strength, and bodyweight exercises.
- Military Press: Recommended for lifters looking to build deltoid mass, increase upper body strength, and have access to heavier weights.
Variations and Progressions
Handstand Push Ups
- Wall Handstand Push Ups: A modified version for beginners, performed against a wall for support.
- Pike Handstand Push Ups: A more advanced variation that involves lowering into a pike position before pushing back up.
- Weighted Handstand Push Ups: Adding weight to a weight vest or backpack increases the resistance.
Military Press
- Dumbbell Military Press: Uses dumbbells instead of a barbell for unilateral training and increased range of motion.
- Incline Military Press: Performed on an incline bench, targeting the upper chest more effectively.
- Overhead Press: A variation that involves extending the arms fully overhead, maximizing deltoid activation.
Safety Tips
- Proper Form: Maintain a neutral spine, engage the core, and avoid arching the back.
- Warm-Up: Prepare the shoulders and wrists with dynamic stretches and light exercises.
- Use a Spotter: Especially for heavy military press sets to prevent injury.
- Listen to Your Body: Stop if you experience any pain or discomfort.
The Bottom Line: The Verdict
Handstand push ups and military press are both valuable exercises that offer unique benefits and challenges. Handstand push ups enhance stability, core strength, and shoulder mobility, while military press allows for greater weight capacity and isolated deltoid development. By understanding the anatomical differences, benefits, and drawbacks of each exercise, you can make informed choices to optimize your upper body training routine and achieve your fitness goals.
Quick Answers to Your FAQs
1. Which exercise is more difficult: handstand push ups or military press?
Handstand push ups generally require a higher level of skill and balance compared to military press.
2. Can I do handstand push ups if I have wrist pain?
If you have wrist pain, it’s advisable to avoid handstand push ups or consult with a medical professional before attempting them.
3. How often should I perform handstand push ups or military press?
The frequency of these exercises depends on your fitness level and goals. Aim for 2-3 sets of 8-12 repetitions as a starting point.
4. Can I replace military press with handstand push ups?
While handstand push ups engage similar muscles as military press, they may not be a direct replacement due to the differences in weight capacity and range of motion.
5. Which exercise is better for overall shoulder development?
Military press offers greater weight capacity and isolation of the deltoids, making it more effective for overall shoulder development.
