The Ultimate Showdown: Handstand Push Up vs Bench Press

The eternal debate in the fitness world: handstand push up vs bench press. Both exercises target your chest, shoulders, and triceps, but they offer distinct challenges and benefits. So, which one should you choose? This blog post will delve into the intricacies of each exercise, comparing and contrasting their advantages and disadvantages to help you make an informed decision.

The Handstand Push Up: A Bodyweight Beast

The handstand push up is a challenging bodyweight exercise that requires significant upper body strength, core stability, and balance. You start by inverting yourself, supporting your weight on your hands, and then lowering your head towards the ground before pushing back up.

Benefits of the Handstand Push Up:

• Full-Body Engagement: Handstand push-ups engage your entire body, including your core, legs, and shoulders.
• Increased Strength and Power: This exercise builds incredible upper body strength and power, particularly in your shoulders and triceps.
• Improved Balance and Coordination: The handstand push up demands excellent balance and coordination, enhancing your overall body control.
• Functional Fitness: This exercise mimics real-life movements, making it highly functional for activities like lifting heavy objects or performing everyday tasks.
• Calorie Burning: The high intensity and full-body engagement of the handstand push up contribute to significant calorie expenditure.

Drawbacks of the Handstand Push Up:

• Difficult to Master: Mastering the handstand push up requires time and practice, and it can be challenging for beginners.
• Risk of Injury: Improper form can lead to injuries, especially if you’re not adequately warmed up or lack the necessary strength and balance.
• Limited Weight Progression: You can’t easily add weight to a handstand push up, making it harder to continuously challenge yourself.

The Bench Press: A Weightlifting Classic

The bench press is a staple in weightlifting programs, involving lying on your back on a bench and pushing a barbell or dumbbells upwards.

Benefits of the Bench Press:

• Progressive Overload: The bench press allows for easy weight progression, enabling you to consistently challenge yourself and build muscle.
• Targeted Muscle Growth: It effectively isolates and strengthens your chest, shoulders, and triceps.
• Increased Muscle Mass: The bench press, when combined with proper nutrition, can lead to significant muscle growth.
• Versatility: It can be performed with a barbell, dumbbells, or machines, offering flexibility in your workouts.
• Easy to Learn: The bench press is a relatively easy exercise to learn, making it accessible for beginners.

Drawbacks of the Bench Press:

• Limited Functional Application: While the bench press builds strength, its functional application in everyday life is limited.
• Potential for Injury: Improper form or excessive weight can lead to injuries, particularly in the shoulders and wrists.
• Focus on Isolation: The bench press primarily isolates your upper body, neglecting other muscle groups.

Handstand Push Up vs Bench Press: Choosing the Right Option

The best exercise for you depends on your individual goals, fitness level, and preferences.

Choose the handstand push up if:

• You want a challenging bodyweight exercise that engages your entire body.
• You prioritize functional fitness and want to improve your balance and coordination.
• You’re looking for a high-intensity exercise that burns calories.

Choose the bench press if:

• You want a progressive exercise that allows for easy weight increases.
• You prioritize muscle growth and building strength in your chest, shoulders, and triceps.
• You prefer a more isolated exercise that focuses on specific muscle groups.

Combining Both Exercises for Optimal Results

You can also reap the benefits of both exercises by incorporating both handstand push ups and bench presses into your training regimen. This approach allows you to build a well-rounded upper body strength and power, while also improving your functional fitness and overall athleticism.

Progressing with Both Exercises

• Handstand Push Ups: Start with wall handstand push ups and gradually progress to freestanding handstand push ups. You can also try variations like one-arm handstand push ups or handstand push ups with a decline.
• Bench Press: Begin with lighter weights and gradually increase the weight as you get stronger. Focus on proper form and technique to minimize the risk of injury. You can also try variations like incline or decline bench presses to target different muscle groups.

Handstand Push Ups and Bench Presses: A Tale of Two Exercises

Ultimately, the choice between handstand push ups and bench presses comes down to your individual goals and preferences. Both exercises offer unique benefits and challenges, and the best option for you will depend on your fitness level, training experience, and desired outcomes. Remember to prioritize proper form and technique to prevent injuries and maximize results.

Frequently Discussed Topics

Q: What if I can’t do a handstand push up yet?

A: Don’t worry! Start with easier variations like wall handstand push ups or pike push ups. Gradually build your strength and balance to progress towards a freestanding handstand push up.

Q: Is the bench press safer than the handstand push up?

A: Both exercises can be risky if performed incorrectly. Proper form and technique are crucial for both exercises to minimize the risk of injury.

Q: How often should I do handstand push ups and bench presses?

A: The frequency depends on your training program and recovery needs. Aim for 2-3 sessions per week for each exercise, allowing for sufficient rest between workouts.

Q: Can I do both exercises in the same workout?

A: Yes, you can incorporate both exercises into your training regimen. However, ensure you prioritize proper form and technique for both exercises.

Q: What are some good alternatives to handstand push ups and bench presses?

A: Some alternatives to handstand push ups include pike push ups, decline push ups, and push ups with a resistance band. Alternatives to the bench press include dumbbell chest presses, incline dumbbell presses, and dips.