What To Know
- Handstand push ups engage not only the upper body but also the core and legs, providing a full-body workout.
- Handstand push ups are an advanced exercise that requires a significant amount of strength and balance.
- While handstand push ups provide a more comprehensive workout and enhance stability, overhead press is more effective for targeted shoulder development and strength gains.
When it comes to building upper body strength, two exercises that often come to mind are handstand push ups and overhead press. Both exercises target the shoulders, triceps, and chest, but they do so in different ways. In this blog post, we’ll compare handstand push ups vs overhead press, highlighting their benefits, drawbacks, and which one might be better suited for your fitness goals.
Benefits of Handstand Push Ups
- Full body workout: Handstand push ups engage not only the upper body but also the core and legs, providing a full-body workout.
- Improved shoulder stability: Holding an inverted position strengthens the shoulder muscles, improving stability and reducing the risk of injuries.
- Increased flexibility: Handstand push ups require flexibility in the wrists, shoulders, and back, which can improve overall range of motion.
- Enhanced coordination: Maintaining a balanced handstand position requires coordination between the arms, legs, and core, improving overall coordination.
Benefits of Overhead Press
- Targeted shoulder development: Overhead press isolates the shoulder muscles, allowing for focused development of the deltoids.
- Increased strength: Overhead press is a compound exercise that effectively builds strength in the shoulders, triceps, and chest.
- Improved posture: Strong shoulders contribute to good posture by keeping the spine straight and the shoulders back.
- Increased bone density: Overhead press places stress on the bones, which stimulates bone growth and increases bone density.
Drawbacks of Handstand Push Ups
- Requires advanced skill level: Handstand push ups are an advanced exercise that requires a significant amount of strength and balance.
- Can strain wrists: If not performed correctly, handstand push ups can put excessive strain on the wrists.
- Not accessible for all: Individuals with certain physical limitations may not be able to perform handstand push ups safely.
Drawbacks of Overhead Press
- Limited range of motion: Overhead press has a shorter range of motion compared to handstand push ups, which can limit muscle activation.
- Potential for shoulder impingement: If the overhead press is not performed with proper form, it can lead to shoulder impingement.
- May not engage core: Unlike handstand push ups, overhead press primarily targets the upper body and may not engage the core as effectively.
Which Exercise is Better?
The choice between handstand push ups vs overhead press depends on your individual fitness goals and capabilities.
- If you’re looking for a full-body workout, improved shoulder stability, and enhanced coordination: Handstand push ups are the better choice.
- If you’re focused on targeted shoulder development, increased strength, and improved posture: Overhead press is the better option.
How to Perform Handstand Push Ups
1. Start in a handstand position with your hands shoulder-width apart.
2. Lower your head towards the ground by bending your elbows.
3. Push back up to the starting position using your shoulders, triceps, and core.
How to Perform Overhead Press
1. Hold a barbell or dumbbells at shoulder height with your palms facing forward.
2. Press the weight overhead until your arms are fully extended.
3. Slowly lower the weight back to the starting position.
Variations of Handstand Push Ups and Overhead Press
Handstand Push Ups
- Pike push ups
- Wall handstand push ups
- Decline handstand push ups
- Weighted handstand push ups
Overhead Press
- Dumbbell overhead press
- Barbell overhead press
- Seated overhead press
- Arnold press
Safety Tips
- Always warm up before performing either exercise.
- Start with a light weight or no weight and gradually increase the resistance as you get stronger.
- Maintain proper form throughout the exercises.
- Listen to your body and stop if you experience any pain.
Wrap-Up: Handstand Push Ups vs Overhead Press – A Balanced Approach
Both handstand push ups and overhead press offer unique benefits for upper body strength development. While handstand push ups provide a more comprehensive workout and enhance stability, overhead press is more effective for targeted shoulder development and strength gains. The best approach is to incorporate both exercises into your routine to achieve a balanced and well-rounded upper body.
What You Need to Know
1. Which exercise is more challenging?
Handstand push ups are generally considered more challenging due to the advanced skill level and balance required.
2. Can I do handstand push ups if I have wrist pain?
It’s not recommended to do handstand push ups if you have wrist pain. Consult a medical professional or physical therapist for alternative exercises.
3. How often should I perform these exercises?
Aim to incorporate handstand push ups or overhead press into your routine 2-3 times per week.
4. What is the best weight to start with for overhead press?
Start with a weight that allows you to maintain good form for 8-12 repetitions.
5. How can I improve my handstand push ups?
Practice regularly, focus on maintaining a stable base, and gradually increase the number of repetitions.
