What To Know
- In this blog post, we will delve into the pros and cons of weighted vest push ups vs bench press, helping you make an informed decision based on your fitness goals and abilities.
- When choosing a weight for weighted vest push ups, start with a weight that is challenging but allows you to maintain good form.
- Put on a weighted vest and position yourself in a push up position with your hands shoulder-width apart.
Choosing the right exercises for building upper body strength can be overwhelming, especially when comparing popular options like weighted vest push ups and bench press. Both exercises engage multiple muscle groups, but they offer unique advantages and disadvantages. In this blog post, we will delve into the pros and cons of weighted vest push ups vs bench press, helping you make an informed decision based on your fitness goals and abilities.
Benefits of Weighted Vest Push Ups
1. Compound Exercise: Weighted vest push ups are a compound exercise that engages multiple muscle groups simultaneously, including the chest, triceps, shoulders, and core. This makes them an efficient way to build overall upper body strength and muscle mass.
2. Increased Resistance: The added weight of the vest provides increased resistance, allowing you to challenge your muscles more effectively. This can help you break plateaus and continue progressing in your strength training.
3. Functional Strength: Weighted vest push ups mimic real-world movements, making them more functional than bench press. They improve your ability to push, lift, and carry heavy objects in everyday life.
4. Core Activation: The unstable nature of weighted vest push ups requires you to engage your core muscles to stabilize your body. This strengthens your core and improves overall balance and posture.
Benefits of Bench Press
1. Isolation Exercise: Bench press is an isolation exercise that primarily targets the chest muscles, with some involvement of the triceps and shoulders. This allows you to focus on developing your chest strength and size.
2. Heavy Weightlifting: Bench press allows you to lift heavier weights than weighted vest push ups, making it a more effective exercise for building maximum strength.
3. Progressive Overload: Bench press is easily scalable by adding weight to the bar. This allows you to progressively overload your muscles, which is essential for muscle growth and strength development.
4. Reduced Risk of Injury: Bench press is a relatively safe exercise when performed correctly, with a lower risk of injury compared to weighted vest push ups.
Which Exercise is Better?
The choice between weighted vest push ups vs bench press depends on your individual goals and abilities:
- For building overall upper body strength and functional fitness: Weighted vest push ups are a great option.
- For developing maximum chest strength and size: Bench press is the better choice.
- For beginners or those with injury concerns: Bench press is generally safer and more appropriate.
- For advanced lifters looking for a challenge: Weighted vest push ups can provide a greater stimulus for muscle growth and strength gains.
How to Choose the Right Weight
When choosing a weight for weighted vest push ups, start with a weight that is challenging but allows you to maintain good form. As you progress, gradually increase the weight to continue challenging your muscles.
How to Perform Weighted Vest Push Ups
1. Put on a weighted vest and position yourself in a push up position with your hands shoulder-width apart.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position by extending your elbows.
4. Repeat for the desired number of repetitions.
How to Perform Bench Press
1. Lie on a bench with your feet flat on the floor and your back firmly against the bench.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Unrack the barbell and hold it over your chest with your arms extended.
4. Lower the barbell to your chest by bending your elbows.
5. Push the barbell back up to the starting position by extending your elbows.
6. Repeat for the desired number of repetitions.
Safety Precautions
- Warm up properly: Before performing either exercise, warm up with light cardio and dynamic stretching.
- Maintain proper form: Focus on maintaining good form throughout the exercise to avoid injury.
- Use a spotter: If you are lifting heavy weights, use a spotter to assist you.
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult a medical professional.
Takeaways: Weighted Vest Push Ups vs Bench Press
Weighted vest push ups and bench press are both effective exercises for building upper body strength. The choice between the two depends on your individual goals, abilities, and preferences. Weighted vest push ups are a great option for developing overall upper body strength and functional fitness, while bench press is more effective for building maximum chest strength and size. By understanding the benefits and limitations of each exercise, you can make an informed decision to optimize your strength training routine.
Questions We Hear a Lot
1. Which exercise burns more calories, weighted vest push ups or bench press?
Both exercises burn calories, but weighted vest push ups may burn slightly more due to the increased muscle activation required to stabilize the vest.
2. Can I do both weighted vest push ups and bench press in the same workout?
Yes, you can incorporate both exercises into your workout routine. However, start with a light weight and gradually increase the intensity as you get stronger.
3. How often should I do weighted vest push ups or bench press?
Aim to perform these exercises 2-3 times per week, with at least 48 hours of rest between workouts for muscle recovery.
