Handstand Push Up vs Handstand: Which One Should You Master First?

The handstand is a fundamental gymnastic movement that requires incredible strength, balance, and control. It’s a staple in many fitness routines, and for good reason. But what about its close cousin, the handstand push-up? While both exercises share the inverted position, they offer unique challenges and benefits. So, which one should you choose? The answer, as with many fitness questions, depends on your goals and experience level.

This blog post will delve into the intricacies of both exercises, comparing and contrasting their benefits, challenges, and progressions. We’ll explore the key differences between handstand push-ups and handstands, helping you determine which exercise is right for you.

Understanding the Handstand

The handstand is a static exercise where you balance your body upside down with your hands on the ground. It’s a challenging exercise that requires a significant amount of upper body strength, core stability, and proprioception (awareness of your body in space).

Benefits of the Handstand:

• Improved upper body strength: The handstand engages your shoulders, triceps, biceps, and forearms, building overall upper body strength.
• Enhanced core stability: Maintaining a handstand requires constant engagement of your core muscles, including your abs, obliques, and lower back.
• Boosted balance and coordination: The handstand challenges your balance and coordination, improving your ability to control your body in space.
• Increased blood flow to the brain: The inverted position of the handstand increases blood flow to the brain, potentially enhancing cognitive function.
• Improved flexibility: The handstand stretches your hamstrings, calves, and spine, improving your overall flexibility.

Challenges of the Handstand:

• Difficulty mastering the basic handstand: Learning to hold a handstand can take time and practice.
• Risk of injury: Improper form can lead to wrist, shoulder, or back injuries.
• Limited accessibility: Individuals with certain physical limitations may find it difficult or impossible to perform a handstand.

Demystifying the Handstand Push-Up

The handstand push-up is a dynamic exercise that combines the handstand with a push-up motion. It’s a highly advanced exercise that requires a significant amount of strength, stability, and control.

Benefits of the Handstand Push-Up:

• Explosive strength training: Handstand push-ups build explosive strength in your shoulders, triceps, and chest.
• Enhanced core engagement: The push-up motion demands even greater core stability than a standard handstand.
• Improved muscular endurance: Handstand push-ups challenge your muscles to work for extended periods, increasing endurance.
• Increased bone density: The weight-bearing nature of handstand push-ups can contribute to increased bone density.
• Improved shoulder health: Handstand push-ups strengthen the muscles surrounding the shoulder joint, promoting stability and reducing the risk of injury.

Challenges of the Handstand Push-Up:

• Requires advanced strength and stability: Handstand push-ups are significantly more difficult than traditional push-ups.
• Higher risk of injury: Improper form can lead to serious injuries, especially to the shoulders and wrists.
• Limited accessibility: Individuals with certain physical limitations may find it difficult or impossible to perform handstand push-ups.

Handstand Push-Up vs Handstand: A Head-to-Head Comparison

Strength and Muscle Development:

• Handstand Push-Up: Develops explosive strength in the shoulders, chest, and triceps.
• Handstand: Builds overall upper body strength, particularly in the shoulders, triceps, and biceps.

Core Engagement:

• Handstand Push-Up: Requires a higher level of core engagement than a handstand.
• Handstand: Engages the core muscles to maintain balance and stability.

Balance and Coordination:

• Handstand Push-Up: Requires a high level of balance and coordination to perform the push-up motion.
• Handstand: Challenges balance and coordination to maintain the inverted position.

Accessibility:

• Handstand Push-Up: Requires advanced strength and stability, making it less accessible to beginners.
• Handstand: Can be modified for beginners with the use of a wall or spotter.

Risk of Injury:

• Handstand Push-Up: Higher risk of injury due to the explosive nature of the movement.
• Handstand: Risk of injury can be minimized with proper form and technique.

Progressions for Both Exercises

Handstand Progressions:

• Wall Handstands: Start by practicing handstands against a wall to build strength and balance.
• Kick-Ups: Gradually transition to freestanding handstands by using a kick-up technique.
• Handstand Holds: Increase your hold time as your strength and stability improve.

Handstand Push-Up Progressions:

• Pike Push-Ups: Start by practicing pike push-ups to build strength in the shoulder girdle.
• Incline Handstand Push-Ups: Progress to incline handstand push-ups by using a box or bench.
• Wall Handstand Push-Ups: Practice handstand push-ups against a wall for support.

Choosing the Right Exercise for You

The choice between handstand push-ups and handstands depends on your individual goals and experience level.

Choose handstand push-ups if:

• You’re looking to build explosive strength and power in your shoulders, chest, and triceps.
• You have a solid foundation in handstands and are comfortable with the inverted position.
• You’re willing to invest the time and effort required to master this advanced exercise.

Choose handstands if:

• You’re a beginner or looking to build a strong foundation in upper body strength and balance.
• You’re looking for a challenging exercise that improves your overall fitness.
• You’re willing to progress gradually and prioritize safety over speed.

The Handstand and Handstand Push-Up: A Powerful Duo

While both exercises offer unique benefits, they can also be used together to create a well-rounded training program. For example, you can start with handstand holds to build strength and balance, then progress to handstand push-ups as your strength and stability improve.

Handstand Push-Up vs Handstand: A Final Thought

Whether you choose the handstand or the handstand push-up, remember to prioritize safety and proper form. Start with progressions, listen to your body, and seek guidance from a qualified fitness professional.

Questions We Hear a Lot

Q: What are some common mistakes people make when performing handstand push-ups?

A: Common mistakes include:

• Poor hand placement: Hands should be shoulder-width apart and slightly forward of the shoulders.
• Rounded back: Maintain a straight line from head to heels, avoiding a rounded back.
• Not engaging the core: Engage your core muscles throughout the entire movement.
• Pushing too far: Don’t push up all the way to lockout, as this can put strain on the shoulders.

Q: How often should I do handstands and handstand push-ups?

A: The frequency depends on your fitness level and goals. Start with 2-3 sessions per week and gradually increase as you get stronger.

Q: Can I do handstands and handstand push-ups if I have shoulder problems?

A: If you have shoulder problems, it’s best to consult with a medical professional before attempting these exercises.

Q: Are there any other exercises that can help me improve my handstand push-up strength?

A: Yes, exercises like pike push-ups, incline handstand push-ups, and wall handstand push-ups can help build strength and stability.

Q: What are some tips for improving my handstand balance?

A: Tips for improving your handstand balance include:

• Focus on your gaze: Look straight ahead between your hands.
• Engage your core: Keep your core muscles tight throughout the exercise.
• Practice regularly: The more you practice, the better your balance will become.