Main points
- The pike push up is a great alternative to the traditional push up, requiring less upper body strength and offering a more accessible entry point to handstand push ups.
- Start in a handstand position, with your hands shoulder-width apart and your body in a straight line.
- If you’re already comfortable with pike push ups and have a strong upper body, the handstand push up is a challenging and rewarding option.
Are you looking to take your upper body strength to the next level? The pike push up vs handstand push up debate is a common one among fitness enthusiasts. Both exercises target the shoulders, triceps, and chest, but they also have unique advantages and disadvantages. Understanding the differences between these challenging exercises can help you choose the best one for your fitness goals and skill level.
Pike Push Up: A Beginner-Friendly Option
The pike push up is a great alternative to the traditional push up, requiring less upper body strength and offering a more accessible entry point to handstand push ups.
Benefits of the Pike Push Up:
- Increased Shoulder Strength: The pike push up emphasizes shoulder flexion, targeting the front deltoids and strengthening the muscles responsible for pushing movements.
- Improved Core Engagement: Maintaining a straight line from head to heels during the pike push up requires strong core muscles, particularly the abdominals and lower back.
- Enhanced Flexibility: The pike push up stretches the hamstrings and improves overall flexibility, making it a great exercise for those with tight hips or limited mobility.
- Scalability: The pike push up can be modified by adjusting the incline of your body. Beginners can start with a less steep incline, gradually increasing the angle as they gain strength.
Pike Push Up Technique:
1. Starting Position: Begin in a push up position with your hands shoulder-width apart. Your body should form a straight line from head to heels.
2. Pike: Bring your hips up towards the ceiling, bending at the hips. Imagine you’re forming an upside-down V shape with your body.
3. Lowering: Slowly lower your head towards the floor, keeping your core engaged and maintaining a straight line from your shoulders to your heels.
4. Pushing Up: Push back up to the starting position, extending your arms fully.
Handstand Push Up: The Ultimate Upper Body Challenge
The handstand push up is a highly advanced exercise that requires significant strength, stability, and coordination. While it’s a challenging move, the rewards are immense.
Benefits of the Handstand Push Up:
- Unmatched Shoulder Strength: The handstand push up targets the entire shoulder girdle, including the deltoids, rotator cuff muscles, and trapezius. It’s a highly effective exercise for building explosive strength and power in the shoulders.
- Increased Core Stability: Maintaining a stable handstand position requires incredible core strength and control. This exercise strengthens your entire core, including your abdominals, obliques, and lower back.
- Improved Balance and Coordination: The handstand push up demands excellent balance and coordination, making it a great exercise for enhancing overall body control.
- Enhanced Bone Density: Handstand push ups are a weight-bearing exercise, which can help increase bone density and reduce the risk of osteoporosis.
Handstand Push Up Technique:
1. Handstand: Start in a handstand position, with your hands shoulder-width apart and your body in a straight line. You can use a wall for support initially.
2. Lowering: Slowly lower your head towards the floor, keeping your core engaged and your body straight. Stop when your head comes close to the ground.
3. Pushing Up: Push back up to the starting position, extending your arms fully.
Pike Push Up vs Handstand Push Up: Choosing the Right Exercise
The best exercise for you depends on your current fitness level and goals.
- For Beginners: The pike push up is a great starting point. It’s a more accessible exercise that allows you to build strength and stability before progressing to the handstand push up.
- For Intermediate Lifters: If you’re already comfortable with pike push ups and have a strong upper body, the handstand push up is a challenging and rewarding option.
- For Experienced Athletes: The handstand push up is a staple exercise for advanced athletes looking to maximize their shoulder strength and power.
Tips for Success
- Start with Proper Form: Focus on maintaining proper form throughout the exercise. This will help you avoid injuries and ensure you’re getting the most out of the movement.
- Gradually Increase Difficulty: As you get stronger, gradually increase the difficulty of the exercise. For pike push ups, you can increase the incline by raising your feet on a bench or box. For handstand push ups, you can try holding the handstand for longer periods or doing more repetitions.
- Listen to Your Body: If you feel any pain, stop the exercise immediately. It’s important to listen to your body and avoid pushing yourself too hard.
Pike Push Up vs Handstand Push Up: A Comparison Table
| Feature | Pike Push Up | Handstand Push Up |
| — | — | — |
| Difficulty | Beginner to Intermediate | Intermediate to Advanced |
| Muscle Focus | Shoulders, Triceps, Core | Shoulders, Triceps, Core |
| Flexibility Requirement | Moderate | High |
| Balance Requirement | Low | High |
The Takeaway: Embrace the Challenge
Whether you choose the pike push up or the handstand push up, both exercises are excellent choices for building upper body strength and improving overall fitness. Start with the exercise that best suits your current skill level, and gradually progress as you get stronger. Remember, consistency is key to achieving your fitness goals.
What People Want to Know
Q: Can I do handstand push ups without a wall?
A: Yes, but it’s important to have a strong handstand before attempting freestanding handstand push ups. Start with practicing handstands against a wall and gradually work your way up to freestanding handstands.
Q: What are some alternatives to pike push ups and handstand push ups?
A: Some alternatives include:
- Wall Push Ups: These are a great beginner exercise that helps you build strength and stability.
- Incline Push Ups: These are similar to pike push ups but can be done with a bench or box.
- Decline Push Ups: These are more challenging than traditional push ups and target the upper chest more effectively.
Q: How often should I do pike push ups and handstand push ups?
A: You can incorporate these exercises into your workout routine 2-3 times per week. Start with a few sets of 8-12 repetitions and gradually increase the volume as you get stronger.
Q: What are some common mistakes to avoid when doing pike push ups and handstand push ups?
A: Some common mistakes include:
- Rounding your back: Keep your core engaged and your back straight throughout the exercise.
- Lowering your head too far: Stop lowering your head when it’s close to the ground, avoiding hyperextension of the neck.
- Not engaging your core: Engage your core throughout the entire movement to maintain stability and prevent injuries.
