What To Know
- When it comes to upper body strength training, handstand push ups and pull ups are two of the most effective exercises.
- In this blog post, we’ll compare handstand push ups vs pull ups, looking at their benefits, drawbacks, and which one is right for you.
- Holding onto a bar during pull ups strengthens the grip muscles in the hands and forearms.
When it comes to upper body strength training, handstand push ups and pull ups are two of the most effective exercises. But which one is better? In this blog post, we’ll compare handstand push ups vs pull ups, looking at their benefits, drawbacks, and which one is right for you.
Benefits of Handstand Push Ups
1. Full-Body Workout: Handstand push ups engage multiple muscle groups, including the shoulders, chest, triceps, core, and legs.
2. Increased Shoulder Stability: Holding an inverted position strengthens the shoulder muscles, improving stability and reducing the risk of injury.
3. Improved Balance and Coordination: Balancing upside down requires excellent balance and coordination, which can transfer to other activities.
4. Enhanced Bone Density: The weight-bearing nature of handstand push ups helps increase bone density in the wrists, forearms, and shoulders.
Drawbacks of Handstand Push Ups
1. Requires Advanced Strength: Handstand push ups are a challenging exercise that requires significant upper body strength and coordination.
2. Potential for Wrist Pain: If performed incorrectly, handstand push ups can put stress on the wrists, leading to pain or injury.
3. Limited Range of Motion: Compared to pull ups, handstand push ups have a shorter range of motion, which may limit muscle activation.
Benefits of Pull Ups
1. Back and Bicep Development: Pull ups primarily target the back muscles, particularly the lats and biceps, promoting muscle growth and strength.
2. Improved Grip Strength: Holding onto a bar during pull ups strengthens the grip muscles in the hands and forearms.
3. Increased Shoulder Flexibility: Pull ups help stretch the shoulders and improve their range of motion, reducing the risk of stiffness and pain.
4. Versatile Exercise: Pull ups can be modified with different grips and hand positions to target specific muscle groups.
Drawbacks of Pull Ups
1. Can Be Difficult for Beginners: Pull ups require a certain level of upper body strength, which can make them challenging for beginners.
2. Potential for Elbow Pain: If performed incorrectly, pull ups can put stress on the elbows, leading to pain or injury.
3. Limited Core Engagement: Compared to handstand push ups, pull ups do not engage the core as much.
Which Exercise Is Right for You?
The best exercise for you depends on your fitness level, goals, and any potential limitations.
If you’re a beginner: Pull ups may be a more suitable starting point as they are easier to learn and require less strength.
If you’re looking to improve shoulder stability and balance: Handstand push ups are an excellent choice for strengthening the shoulders and improving coordination.
If you want to target your back and biceps: Pull ups are the best option for building a strong back and developing impressive biceps.
How to Progress
Handstand Push Ups:
- Start with assisted handstand push ups using a wall or a partner.
- Gradually reduce the assistance as you become stronger.
- Focus on maintaining a stable handstand position and controlling the movement.
Pull Ups:
- Begin with assisted pull ups using a resistance band or machine.
- Increase the resistance or reduce the assistance over time.
- Experiment with different grip widths and hand positions to target different muscle groups.
Safety Considerations
Both Handstand Push Ups and Pull Ups:
- Warm up properly before performing these exercises.
- Use proper form to avoid injury.
- Listen to your body and stop if you experience any pain.
- If you have any underlying health conditions, consult a medical professional before performing these exercises.
In a nutshell
Handstand push ups vs pull ups are both effective upper body exercises with unique benefits and drawbacks. The best choice for you depends on your individual needs and goals. By following proper form and progressing gradually, you can safely incorporate these exercises into your workout routine and reap their numerous benefits.
Questions You May Have
1. Can I do handstand push ups without a wall or partner?
Yes, but it requires significant strength and balance. Start by practicing against a wall and gradually move to free-standing handstands.
2. How often should I do pull ups and handstand push ups?
Aim for 2-3 sets of 8-12 repetitions of each exercise, 2-3 times per week. Adjust the frequency and intensity based on your fitness level.
3. Are handstand push ups better than pull ups for building muscle?
Both exercises can help build muscle, but pull ups are more effective for targeting the back and biceps. Handstand push ups engage more muscle groups but may have a limited range of motion.
4. Can I do handstand push ups if I have wrist pain?
If you experience wrist pain, avoid handstand push ups or modify them by using wrist wraps or performing them on a softer surface.
5. How can I improve my grip strength for pull ups?
Incorporate grip-strengthening exercises into your routine, such as dead hangs, farmer’s carries, and wrist curls.
