What To Know
- Push ups are a classic bodyweight exercise that targets the chest, triceps, and shoulders, while pull ups are a compound exercise that works the back, biceps, and forearms.
- If you’re already at an intermediate or advanced fitness level, you can incorporate both push ups and pull ups into your workout routine to target different muscle groups.
The debate between push ups vs pull ups has been going on for decades, with each exercise having its own unique benefits and drawbacks. Push ups are a classic bodyweight exercise that targets the chest, triceps, and shoulders, while pull ups are a compound exercise that works the back, biceps, and forearms.
So, which exercise is better for building upper body strength? The answer depends on your individual goals and fitness level. If you’re looking to build overall upper body strength, pull ups are the better choice. However, if you’re primarily interested in developing your chest and triceps, push ups are a great option.
Push Ups: Benefits and Drawbacks
Benefits:
- Easy to perform and can be done anywhere
- Great for building chest, triceps, and shoulder strength
- Can be modified to make them easier or more challenging
- Low risk of injury
Drawbacks:
- Can be difficult for beginners to master the proper form
- May not be suitable for people with wrist pain
- Can be hard to progress once you reach a certain strength level
Pull Ups: Benefits and Drawbacks
Benefits:
- Compound exercise that works multiple muscle groups
- Great for building back, biceps, and forearm strength
- Can help improve grip strength
- Can be modified to make them easier or more challenging
Drawbacks:
- Can be difficult to perform for beginners
- Requires a pull-up bar or other equipment
- May not be suitable for people with shoulder pain
- Can be hard to progress once you reach a certain strength level
Which Exercise is Right for You?
The best way to decide which exercise is right for you is to consider your individual goals and fitness level. If you’re new to strength training, start with push ups and gradually work your way up to pull ups as you get stronger. If you’re already at an intermediate or advanced fitness level, you can incorporate both push ups and pull ups into your workout routine to target different muscle groups.
How to Perform Push Ups and Pull Ups
Push Ups:
1. Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position.
4. Repeat for 10-15 repetitions.
Pull Ups:
1. Grip a pull-up bar with an overhand grip, shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.
5. Repeat for 10-15 repetitions.
Variations of Push Ups and Pull Ups
There are many different variations of push ups and pull ups that can be used to target different muscle groups or make the exercises easier or more challenging.
Push Up Variations:
- Incline Push Ups: Place your hands on an elevated surface, such as a bench or chair, to make the exercise easier.
- Decline Push Ups: Place your feet on an elevated surface to make the exercise more challenging.
- Wide-Grip Push Ups: Place your hands wider than shoulder-width apart to target your chest more.
- Narrow-Grip Push Ups: Place your hands closer than shoulder-width apart to target your triceps more.
Pull Up Variations:
- Assisted Pull Ups: Use a resistance band or machine to help you with the pull-up motion.
- Negative Pull Ups: Start at the top of the pull-up position and slowly lower yourself down.
- Chin Ups: Use an underhand grip to target your biceps more.
- Hammer Pull Ups: Use a neutral grip (palms facing each other) to target your forearms more.
Final Thoughts
Both push ups and pull ups are excellent exercises for building upper body strength. The best exercise for you will depend on your individual goals and fitness level. If you’re new to strength training, start with push ups and gradually work your way up to pull ups as you get stronger. If you’re already at an intermediate or advanced fitness level, you can incorporate both push ups and pull ups into your workout routine to target different muscle groups.
Answers to Your Questions
Q: Which exercise is better for building muscle mass?
A: Pull ups are a compound exercise that works multiple muscle groups, so they are better for building muscle mass than push ups.
Q: Which exercise is better for improving upper body strength?
A: Both push ups and pull ups can help to improve upper body strength, but pull ups are generally considered to be more effective because they work more muscle groups.
Q: Which exercise is better for beginners?
A: Push ups are easier to perform than pull ups, so they are a better choice for beginners. Once you have mastered the proper form for push ups, you can gradually work your way up to pull ups.
