There is a great debate that rages in Push-ups vs Bench Press. Push ups and bench press are two of the best exercises for building upper body strength; they each have their own unique set of pros and cons. Doctors often recommend push ups to patients to help strengthen their pectoral muscles because it is a more straightforward yet effective exercise.
Both Push Ups and Bench Presses offer many pros and cons, making it essential to choose the right one depending on what you want to achieve from them. We highly recommend using a good pair of Push-Up Bar for beginners and to prevent wrist injury. An Adjustable Weight Bench will be the ideal equipment for bench press exercises. Without it, you can only perform limited exercises and cannot fully work on all the muscles group.
What is a Push-up?
A push up is an upper body exercise that primarily works the chest, shoulders and triceps. It is performed by lying prone on the ground and pushing oneself into an elevated position using only the arms, before lowering back to the starting position. Push ups can be done with varying difficulty levels by increasing or decreasing the range of motion, adding weight, or elevating the feet.
- Better for strengthening triceps
- Easier to learn
- Can be done anywhere with no equipment required
- Builds upper body strength more effectively than weightlifting or any machine
- The chest is not as thoroughly worked as compared with the bench press
- Requires more bodyweight to be put on hands, increasing pressure on hand joints
What muscle do pushups work?
The push up is an exercise that targets the pectoralis major, anterior deltoids (front shoulders), and triceps muscles. The pectoralis major is responsible for pushing motions – such as those used during push ups – where the hands are brought away from the midline of the body and downward push motions. The anterior deltoids are responsible for lifting the arms away from the body’s midline and aid in shoulder flexion and horizontal extension (bringing your arm inward or outward). The triceps brachii is responsible for extending the elbow joint and assists in keeping the shoulders stable during push up movements.
What is a Bench Press?
A bench press is a weight training exercise in which the participant lies on their back on a bench, grab a pair of dumbbells or Barbell and then pushes the weight upwards until their arms are fully extended.
Bench Press pros:
- Works the upper chest more effectively than push ups
- Builds strength fast
- It can be done at home or in a gym
- Allows you to work on your form for specific muscle groups
Bench Press Cons:
- Can cause injuries if done incorrectly
- Requires weights which can limit workout options
What muscle does bench press work?
The bench press is an exercise that targets the pectoralis major, anterior deltoids (front shoulders), and triceps muscles. The pectoralis major is responsible for pushing motions – such as those used during push ups – where the hands are brought away from the body’s midline. The anterior deltoids are responsible for lifting the arms away from the body’s midline and aid in shoulder flexion and horizontal extension (bringing your arm inward or outward). The triceps brachii is responsible for extending the elbow joint and helping in keeping the shoulders stable during push up movements.
Benefits of Strength and Conditioning
There is a lot of strength and conditioning research on the benefits of the push up and bench press.
In general, strength and conditioning can help improve your performance in these exercises by increasing your muscle mass, improving your endurance, and helping you to develop better technique. Additionally, strength and conditioning can help prevent injuries by strengthening your muscles and joints.
If you are looking to improve your performance in the push up or bench press, I recommend starting with a basic program that focuses on lifting weights and doing bodyweight exercises. Once you have developed a good foundation of strength and muscular endurance, you can then start incorporating more specific exercises into your program.
Push-Ups vs Bench Press – So which is better?
We conclude that the answer is both! They both have unique benefits that you can’t find in the other exercise. Do some pushups if you want to increase your bench press strength and size. And if you’re going to improve your explosiveness and upper body power, try doing some bench presses. Always remember strength and conditioning is very important in your fitness routine!