What To Know
- The push-up is a bodyweight exercise, while the bench press is a barbell exercise.
- Once you’ve built a solid foundation, you can add the bench press to your routine to help you lift more weight and build more muscle.
The push-up and bench press are two of the most fundamental upper body exercises. Both exercises target the chest, shoulders, and triceps, but they do so in slightly different ways.
The push-up is a bodyweight exercise, while the bench press is a barbell exercise. This means that the push-up is more accessible, but the bench press allows you to lift more weight.
So, which exercise is better? It depends on your individual goals and fitness level. If you’re just starting out, the push-up is a great place to start. Once you’ve built a solid foundation, you can add the bench press to your routine to help you lift more weight and build more muscle.
Push-Ups vs. Bench Press: Which is Better?
There is no clear answer to the question of which exercise is better, the push-up or the bench press. Both exercises have their own advantages and disadvantages.
Push-Ups
- Advantages:
- Bodyweight exercise, so it’s accessible to everyone.
- Can be modified to make it easier or harder.
- Works multiple muscle groups, including the chest, shoulders, triceps, and core.
- Disadvantages:
- Limited weightlifting potential.
- Can be difficult for people with shoulder or wrist pain.
Bench Press
- Advantages:
- Allows you to lift more weight.
- Can be used to build more muscle.
- Less likely to cause shoulder or wrist pain.
- Disadvantages:
- Requires a barbell and weight plates.
- Can be difficult for people with back pain.
Push-Up vs. Bench Press: Weight Equivalent
The weight equivalent of a push-up is approximately 60% of your body weight. This means that if you weigh 100 pounds, your push-up weight equivalent is 60 pounds.
The weight equivalent of a bench press is approximately 70% of your body weight. This means that if you weigh 100 pounds, your bench press weight equivalent is 70 pounds.
How to Determine Your Push-Up Weight Equivalent
There are a few different ways to determine your push-up weight equivalent. One way is to simply do a push-up test. To do a push-up test, start by getting into a plank position. Then, lower your chest to the ground and push back up to the starting position. Repeat this as many times as possible. The number of push-ups you can do is your push-up weight equivalent.
Another way to determine your push-up weight equivalent is to use a formula. The formula is:
Push-up weight equivalent = Body weight x 0.6
For example, if you weigh 100 pounds, your push-up weight equivalent is 100 x 0.6 = 60 pounds.
How to Determine Your Bench Press Weight Equivalent
There are a few different ways to determine your bench press weight equivalent. One way is to simply do a bench press test. To do a bench press test, start by lying down on a bench with your feet flat on the ground. Then, grip the barbell with your hands shoulder-width apart. Lower the barbell to your chest and then press it back up to the starting position. Repeat this as many times as possible. The amount of weight you can bench press is your bench press weight equivalent.
Another way to determine your bench press weight equivalent is to use a formula. The formula is:
Bench press weight equivalent = Body weight x 0.7
For example, if you weigh 100 pounds, your bench press weight equivalent is 100 x 0.7 = 70 pounds.
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and fitness level. If you’re just starting out, the push-up is a great place to start. Once you’ve built a solid foundation, you can add the bench press to your routine to help you lift more weight and build more muscle.
If you have any shoulder or wrist pain, the bench press may be a better option for you. The bench press is less likely to cause these types of injuries.
How to Progress Your Push-Ups and Bench Press
As you get stronger, you’ll need to progress your push-ups and bench press exercises. Here are a few ways to do that:
- Increase the weight: Once you can do 10-12 reps of an exercise with good form, it’s time to increase the weight.
- Increase the sets: Another way to progress your exercises is to increase the number of sets you do.
- Decrease the rest: You can also progress your exercises by decreasing the amount of rest you take between sets.
Final Thoughts: Push-Up vs. Bench Press Weight Equivalent
The push-up and bench press are two of the most fundamental upper body exercises. Both exercises have their own advantages and disadvantages. The best exercise for you depends on your individual goals and fitness level.
Information You Need to Know
1. What is the difference between a push-up and a bench press?
A push-up is a bodyweight exercise that targets the chest, shoulders, and triceps. A bench press is a barbell exercise that targets the same muscle groups. The main difference between the two exercises is that the bench press allows you to lift more weight.
2. Which exercise is better, the push-up or the bench press?
There is no clear answer to this question. Both exercises have their own advantages and disadvantages. The best exercise for you depends on your individual goals and fitness level.
3. How do I determine my push-up weight equivalent?
There are a few different ways to determine your push-up weight equivalent. One way is to simply do a push-up test. Another way is to use a formula. The formula is:
Push-up weight equivalent = Body weight x 0.6
4. How do I determine my bench press weight equivalent?
There are a few different ways to determine your bench press weight equivalent. One way is to simply do a bench press test. Another way is to use a formula. The formula is:
**Bench press weight equivalent = Body weight x 0.
