What To Know
- Handstand pushups and pullups are two of the most demanding and effective bodyweight exercises for building upper body strength and muscular endurance.
- Build upper body strength and muscle mass, especially in the shoulders and triceps.
- Handstand pushups are generally considered more difficult than pullups due to the inverted position and the additional balance and coordination required.
Handstand pushups and pullups are two of the most demanding and effective bodyweight exercises for building upper body strength and muscular endurance. While both exercises target similar muscle groups, they have distinct biomechanics and benefits. In this comprehensive guide, we will delve into the complexities of handstand pushups vs pullups, comparing their muscle activation, strength requirements, and overall training value.
Muscle Activation
Handstand Pushups:
- Primarily target the shoulders (deltoids), triceps, and core muscles.
- Engage the upper trapezius, chest (pectorals), and forearms as stabilizers.
Pullups:
- Primarily target the back muscles (latissimus dorsi, teres major), biceps, and forearms.
- Engage the shoulders, chest, and core muscles as stabilizers.
Strength Requirements
Handstand Pushups:
- Require significant shoulder and triceps strength, as the bodyweight is supported upside down.
- Also test core stability and balance.
Pullups:
- Require strong back muscles, particularly the latissimus dorsi, to pull the body up against gravity.
- Also challenge grip strength and forearm endurance.
Training Value
Handstand Pushups:
- Build upper body strength and muscle mass, especially in the shoulders and triceps.
- Improve shoulder stability and coordination.
- Enhance core strength and balance.
Pullups:
- Develop a powerful back and biceps, increasing overall pulling strength.
- Improve grip strength and forearm endurance.
- Promote good posture by strengthening the muscles that support the spine.
Which Exercise is Better?
The best exercise for you depends on your individual goals and fitness level.
- If your goal is to build shoulder and triceps strength: Handstand pushups are a great choice.
- If your goal is to develop a strong back and biceps: Pullups are an excellent option.
- If you are a beginner: Start with pullups as they are generally easier to master.
- If you are advanced: Include both handstand pushups and pullups in your training regimen to maximize upper body development.
Variations
Handstand Pushups:
- Pike pushups
- Deficit handstand pushups
- One-arm handstand pushups
Pullups:
- Wide-grip pullups
- Narrow-grip pullups
- Weighted pullups
- Band-assisted pullups
Progressions
Handstand Pushups:
- Start with pike pushups or assisted handstand pushups against a wall.
- Gradually increase the angle of the pike until you can perform full handstand pushups.
Pullups:
- Use a resistance band to assist with pullups until you can perform them unassisted.
- Start with a wide grip and gradually narrow it to increase the difficulty.
- Add weight to the pullup bar to further challenge yourself.
The Bottom Line: The Power Duo for Upper Body Strength
Handstand pushups and pullups are two essential bodyweight exercises that offer a comprehensive upper body workout. By understanding their differences and benefits, you can tailor your training to achieve your specific fitness goals. Incorporate both exercises into your routine to maximize muscle activation, build strength, and improve overall body composition.
Information You Need to Know
1. Which exercise burns more calories?
Both exercises burn a significant number of calories, but pullups generally burn slightly more due to the involvement of larger muscle groups.
2. Which exercise is harder?
Handstand pushups are generally considered more difficult than pullups due to the inverted position and the additional balance and coordination required.
3. Can I do both exercises in the same workout?
Yes, it is possible to incorporate both handstand pushups and pullups into the same workout. However, ensure you prioritize one exercise as the primary focus and adjust the volume and intensity accordingly.
4. How often should I train for handstand pushups and pullups?
Aim to train for these exercises 2-3 times per week, allowing for adequate rest and recovery.
5. How many sets and reps should I do?
For beginners, start with 2-3 sets of 5-8 reps. Gradually increase the sets, reps, and intensity as you progress.
