Handstand Pushups vs. Shoulder Presses

Upper-body strengthening exercises come in many different forms. You have choices for body positions, resistance type, level of difficulty and muscle concentration. The handstand pushup and the shoulder press are two upper-body exercises at opposite ends of the difficulty spectrum, but they provide similar muscle-strengthening benefits.

  1. Resistance Type

    • The handstand pushup is a body-weight, also known as calisthenic, exercise. From a handstand position, you move the weight of your body up and down as you bend and straighten your arms. The shoulder press is an exercises that uses weighted resistance such as dumbbells, a barbell or a weight machine. You bend and straighten your arms overhead to move the weight up and down during the shoulder press.

    Level of Difficulty

    • A handstand pushup is an advanced exercise, although it is modifiable. Beginners place their feet against a wall, or have a partner hold their legs and assist them during the pushup to reduce the risk of falling. Advanced fitness participants perform the handstand pushup between two flat benches for a greater range of motion. The shoulder press is a beginner to intermediate exercise, which is modifiable by the weight of the resistance.

    Muscles Worked

    • The handstand pushup and shoulder press strengthen some of the same muscles. Both exercises improve the shoulders, deltoids and the arms, with a concentration on the triceps. The shoulders are the primary muscles worked and are assisted by the triceps. Your biceps also receive toning benefits when they control the bending movement of your arm. The muscles worked are the same for both exercises because both move your arms in the same way. You bend and straighten your arms in an overhead position against a resistance. The handstand pushup requires a few more muscles to maintain the handstand position. These include your chest and back.

    Body Position

    • The biggest difference between a handstand pushup and a shoulder press is your body position. You are upside down and balancing on your hands during the handstand pushup, which increases the use of your core muscles. You sit or stand during the shoulder press with your arms overhead. If you have any vertigo issues, the upright position of the shoulder press is a better option than the upside-down position of the handstand. The handstand also brings an increased risk of injury from the inverted position. You may fall if you lack balance for the handstand, or your shoulder joints may not be strong enough to support the weight of your body, which could lead to a shoulder injury.