What To Know
- In this blog post, we will delve into a comprehensive comparison of push ups vs military press, examining their benefits, drawbacks, and which one might be more suitable for your fitness goals.
- Push ups have numerous variations, such as incline push ups, decline push ups, and wide-grip push ups, which allow you to target different muscle groups and challenge your body in various ways.
- Push ups are a versatile and accessible bodyweight exercise, while military press allows for heavier weight lifting and a greater focus on the shoulders.
When it comes to building upper body strength, two exercises that often come to mind are push ups and military press. Both exercises target the chest, shoulders, and triceps but in slightly different ways. In this blog post, we will delve into a comprehensive comparison of push ups vs military press, examining their benefits, drawbacks, and which one might be more suitable for your fitness goals.
Benefits of Push Ups
- Compound movement: Push ups engage multiple muscle groups simultaneously, including the chest, shoulders, triceps, core, and back. This makes them a highly efficient exercise for building overall upper body strength.
- Bodyweight exercise: Push ups require no equipment, making them accessible to anyone, anywhere. This can be particularly beneficial for home workouts or when traveling.
- Variations: Push ups have numerous variations, such as incline push ups, decline push ups, and wide-grip push ups, which allow you to target different muscle groups and challenge your body in various ways.
- Calorie expenditure: Push ups are a calorie-burning exercise that can help you lose weight or maintain a healthy weight.
Benefits of Military Press
- Heavy weight lifting: Military press allows you to lift heavier weights compared to push ups, which can lead to greater muscle growth and strength development.
- Shoulder focus: Military press primarily targets the shoulders, making it an excellent exercise for building strong and defined shoulders.
- Barbell use: Using a barbell provides stability and allows for precise movement, reducing the risk of injury compared to push ups.
- Compound movement: Similar to push ups, military press engages multiple muscle groups, including the chest, shoulders, triceps, and core.
Drawbacks of Push Ups
- Limited weight: Push ups are limited by your own body weight, which may not be challenging enough for advanced individuals.
- Bodyweight support: Push ups require you to support your entire body weight, which can be difficult for beginners or those with joint issues.
- Limited range of motion: Push ups have a relatively limited range of motion compared to military press, which may not be optimal for maximizing muscle growth.
Drawbacks of Military Press
- Equipment required: Military press requires a barbell and weight plates, which may not be readily available in all settings.
- Technical difficulty: Military press involves a complex movement pattern that requires proper form to avoid injury.
- Shoulder strain: Excessive military press can put strain on the shoulders if not performed correctly.
Push Ups vs Military Press: Which is Better for You?
The best exercise for you depends on your individual fitness goals, experience level, and physical limitations.
- If you’re a beginner: Push ups are a great starting point as they require no equipment and are easier to perform.
- If you want to build overall upper body strength: Both push ups and military press are effective exercises, but military press may be more suitable for advanced individuals who want to lift heavier weights.
- If you want to focus on shoulders: Military press is the clear choice as it directly targets the shoulders.
- If you have joint issues: Push ups may be a better option as they put less stress on your joints.
How to Incorporate Push Ups and Military Press into Your Workout
- Push ups: Aim for 2-3 sets of 8-12 repetitions, or as many as you can perform with good form.
- Military press: Start with a weight that you can lift for 8-12 repetitions, and gradually increase the weight as you get stronger.
Variations of Push Ups and Military Press
- Push ups: Incline push ups, decline push ups, wide-grip push ups, narrow-grip push ups
- Military press: Overhead press, Arnold press, behind-the-neck press, push press
Safety Tips
- Proper form: Maintain proper form throughout both exercises to avoid injury.
- Warm up: Warm up before performing either exercise to reduce the risk of muscle strain.
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult a medical professional.
Wrap-Up: Push Ups vs Military Press
Both push ups and military press are excellent exercises for building upper body strength. Push ups are a versatile and accessible bodyweight exercise, while military press allows for heavier weight lifting and a greater focus on the shoulders. Ultimately, the best choice for you depends on your individual fitness goals and limitations.
What You Need to Learn
Q: Can I do push ups and military press on the same day?
A: Yes, you can incorporate both exercises into the same workout, but it’s important to prioritize proper form and rest to avoid overtraining.
Q: Which exercise is better for building muscle mass?
A: Military press generally allows for heavier weight lifting, which can lead to greater muscle growth potential.
Q: Is it okay to do push ups every day?
A: While push ups are a great exercise, performing them every day may not be necessary or beneficial. Aim for 2-3 times per week to allow for adequate rest and recovery.
