Push Ups Vs Bench Press: The Pros, Cons, And Surprising Differences

When it comes to building upper body strength, two exercises reign supreme: push ups and bench press. Both exercises work the chest, shoulders, and triceps, but they do so in different ways. So, which exercise is better? The answer depends on your individual goals and fitness level.

Benefits of Push Ups

Push ups are a bodyweight exercise, meaning that you don’t need any equipment to do them. This makes them a great exercise for beginners and for people who don’t have access to a gym. Push ups are also a very versatile exercise, and there are many different variations that you can do to target different muscle groups.

Some of the benefits of push ups include:

• They are a great way to build upper body strength and muscle mass.
• They can help to improve your posture and balance.
• They can help to strengthen your core and back muscles.
• They are a low-impact exercise, which makes them suitable for people with joint pain or injuries.

Benefits of Bench Press

The bench press is a barbell exercise that is performed on a weight bench. It is a compound exercise, meaning that it works multiple muscle groups at once. The bench press is a great exercise for building upper body strength and muscle mass, and it is often used by bodybuilders and powerlifters.

Some of the benefits of bench press include:

• It is a great way to build upper body strength and muscle mass.
• It can help to improve your posture and balance.
• It can help to strengthen your core and back muscles.
• It is a relatively safe exercise, as long as it is performed with proper form.

Which Exercise is Better?

So, which exercise is better, push ups or bench press? The answer depends on your individual goals and fitness level. If you are a beginner, push ups are a great place to start. They are a low-impact exercise that can be easily modified to suit your fitness level. Once you have built a solid foundation of strength, you can then progress to the bench press.

If you are more advanced, the bench press is a great exercise for building upper body strength and muscle mass. However, it is important to note that the bench press is a more advanced exercise than push ups, and it is important to learn proper form before performing it.

How to Choose the Right Exercise for You

When choosing between push ups and bench press, there are a few things to consider:

• Your fitness level: If you are a beginner, push ups are a great place to start. Once you have built a solid foundation of strength, you can then progress to the bench press.
• Your goals: If you are looking to build upper body strength and muscle mass, both push ups and bench press are great options. However, if you are more interested in building strength for functional movements, such as climbing or throwing, push ups may be a better choice.
• Your equipment: Push ups can be done anywhere, while the bench press requires a weight bench. If you don’t have access to a weight bench, push ups are a great option.

How to Perform Push Ups

To perform a push up, start by lying face down on the floor with your hands shoulder-width apart and your feet together. Press up onto your hands and toes, keeping your body in a straight line from head to heels. Lower your body down until your chest is almost touching the floor, then press back up to the starting position.

How to Perform Bench Press

To perform a bench press, lie down on a weight bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Unrack the barbell and lower it down to your chest, keeping your elbows tucked in. Press the barbell back up to the starting position.

Variations of Push Ups and Bench Press

There are many different variations of push ups and bench press that you can do to target different muscle groups.

Some of the most popular push up variations include:

• Incline push ups: Performed on an incline bench, which makes the exercise easier.
• Decline push ups: Performed on a decline bench, which makes the exercise more difficult.
• Wide-grip push ups: Performed with your hands placed wider than shoulder-width apart, which targets the outer chest muscles.
• Close-grip push ups: Performed with your hands placed closer together than shoulder-width apart, which targets the inner chest muscles.

Some of the most popular bench press variations include:

• Incline bench press: Performed on an incline bench, which targets the upper chest muscles.
• Decline bench press: Performed on a decline bench, which targets the lower chest muscles.
• Dumbbell bench press: Performed with dumbbells instead of a barbell, which allows for a greater range of motion.
• Smith machine bench press: Performed on a Smith machine, which provides a more stable platform than a free weight bench.

Safety Tips

When performing push ups or bench press, it is important to use proper form to avoid injury.

Here are some safety tips:

• Keep your back straight and your core engaged throughout the exercise.
• Don’t arch your back or hyperextend your elbows.
• Lower yourself down slowly and with control.
• Press back up to the starting position with force.
• If you are new to push ups or bench press, start with a light weight and gradually increase the weight as you get stronger.

Takeaways: The Ultimate Showdown

Push ups and bench press are both great exercises for building upper body strength and muscle mass. The best exercise for you depends on your individual goals and fitness level. If you are a beginner, push ups are a great place to start. Once you have built a solid foundation of strength, you can then progress to the bench press. If you are more advanced, the bench press is a great exercise for building upper body strength and muscle mass. However, it is important to note that the bench press is a more advanced exercise than push ups, and it is important to learn proper form before performing it.

Frequently Asked Questions

1. Which exercise is better for building muscle mass, push ups or bench press?

Both push ups and bench press are great for building muscle mass, but the bench press is generally considered to be more effective. This is because the bench press allows you to lift more weight, which can lead to greater muscle growth.

2. Which exercise is better for building strength, push ups or bench press?

Both push ups and bench press are great for building strength, but the bench press is generally considered to be more effective. This is because the bench press allows you to lift more weight, which can lead to greater strength gains.

3. Which exercise is better for improving posture, push ups or bench press?

Both push ups and bench press can help to improve posture, but push ups are generally considered to be more effective. This is because push ups require you to engage your core and back muscles to maintain a proper posture throughout the exercise.

4. Which exercise is better for people with shoulder pain, push ups or bench press?

If you have shoulder pain, it is important to avoid exercises that put stress on your shoulders. Push ups and bench press can both put stress on your shoulders, so it is best to avoid these exercises if you have shoulder pain.

5. Which exercise is better for people with back pain, push ups or bench press?

If you have back pain, it is important to avoid exercises that put stress on your back. Push ups and bench press can both put stress on your back, so it is best to avoid these exercises if you have back pain.