What To Know
- The planche push up is a bodyweight exercise that requires you to hold a planche position while performing a push up.
- The handstand push up is a classic exercise that involves performing a push up while in a handstand position.
- If you have a good level of upper body strength and are looking for a challenging exercise, consider the planche push up.
The quest for strength and athleticism often leads us to challenging exercises that push our limits. Two such exercises, the planche push up and the **handstand push up**, are revered for their difficulty and the impressive upper body strength they require. While both exercises share similarities, they also have distinct differences that make them suitable for different goals and skill levels. This blog post dives deep into the world of planche push ups and handstand push ups, comparing their benefits, challenges, and how to choose the right one for your fitness journey.
Understanding the Mechanics of Each Exercise
Planche Push Up: A Test of Strength and Stability
The planche push up is a bodyweight exercise that requires you to hold a planche position while performing a push up. The planche position itself is a demanding isometric exercise that involves holding your body horizontally in the air, supported only by your hands. This requires incredible strength in your shoulders, chest, triceps, and core. During the push up, you lower your body towards the ground, maintaining the planche position throughout the movement.
Handstand Push Up: Strength and Balance Combined
The handstand push up is a classic exercise that involves performing a push up while in a handstand position. While it doesn’t require the same level of isometric strength as the planche push up, it still demands substantial upper body strength, particularly in your shoulders and triceps. The handstand position also requires a high level of balance and coordination.
The Benefits of Each Exercise
Planche Push Up: Building Strength and Stability
- Unmatched Shoulder and Triceps Strength: The planche push up targets the shoulders and triceps like no other exercise. It develops immense pushing power and improves your ability to stabilize your shoulder joint.
- Core Strength and Stability: Maintaining the planche position requires incredible core strength and stability. This exercise strengthens your entire core, including your abs, obliques, and lower back.
- Functional Strength: The planche push up translates to real-world functional strength, improving your ability to push and lift heavy objects.
Handstand Push Up: Strength, Balance, and Coordination
- Shoulder and Triceps Strength: Handstand push ups build impressive shoulder and triceps strength, making them an excellent choice for developing pushing power.
- Balance and Coordination: The handstand position demands exceptional balance and coordination. This exercise strengthens your proprioception, improving your body awareness and control.
- Improved Flexibility: The handstand position can help improve your shoulder and upper back flexibility.
Challenges and Considerations
Planche Push Up: Difficulty and Progression
- Challenging to Learn: The planche push up is incredibly challenging to learn, requiring a significant amount of time and dedication.
- Progression is Essential: Mastering the planche push up requires a gradual progression, starting with simpler variations like the tuck planche and the planche lean.
- Risk of Injury: Incorrect form can lead to injuries, so proper technique is crucial.
Handstand Push Up: Balance and Technique
- Balance and Coordination: Mastering the handstand push up requires significant balance and coordination.
- Technique is Key: Proper handstand technique is essential to avoid injury and maximize effectiveness.
- Requires Strong Shoulders: You need a solid foundation of shoulder strength to perform handstand push ups safely and effectively.
Choosing the Right Exercise for You
Consider Your Fitness Level and Goals
- Beginner: If you’re new to calisthenics or have limited upper body strength, start with the handstand push up. It’s a more accessible exercise that will build a solid foundation for more advanced movements.
- Intermediate: If you have a good level of upper body strength and are looking for a challenging exercise, consider the planche push up. However, be prepared to dedicate time and effort to mastering this movement.
- Advanced: If you’re already proficient with handstand push ups and are seeking a new challenge, the planche push up is an excellent option.
Assess Your Strengths and Weaknesses
- Strong Shoulders: If you have strong shoulders, the handstand push up might be a good starting point.
- Strong Core: If you have a strong core, the planche push up could be a rewarding challenge.
- Balance and Coordination: If you struggle with balance and coordination, the handstand push up might require more practice.
Takeaways: The Journey of Strength and Skill
Both the planche push up and the handstand push up are impressive feats of strength and skill. The choice between the two ultimately comes down to your individual goals, fitness level, and preferences.
Whether you choose to conquer the planche or master the handstand, the journey will be filled with challenges, rewards, and a sense of accomplishment. Embrace the process, be patient with yourself, and enjoy the journey of pushing your limits.
What People Want to Know
1. Can I do both planche push ups and handstand push ups?
Absolutely! You can incorporate both exercises into your training routine. The handstand push up can help build the strength and coordination necessary for the planche push up.
2. How long does it take to learn a planche push up?
The time it takes to learn a planche push up varies depending on your individual strength, training consistency, and progression. It can take months or even years for some individuals.
3. What are some good progressions for the planche push up?
Some good progressions for the planche push up include the tuck planche, the planche lean, and the negative planche push up.
4. What are some good progressions for the handstand push up?
Some good progressions for the handstand push up include the wall handstand push up, the pike push up, and the freestanding handstand push up.
5. Are there any risks associated with these exercises?
Yes, both exercises can pose risks if not performed with proper technique. It’s important to warm up properly, use correct form, and listen to your body. If you have any concerns, consult with a qualified fitness professional.
