What To Know
- When it comes to building a powerful chest and upper body, the push-up and close grip bench press are two exercises that often come up in conversations.
- You can also incorporate both push ups and close grip bench press into your workout routine for a well-rounded chest and upper body training program.
- For example, you could perform push ups as a warm-up or finisher, and use the close grip bench press as your main lifting exercise.
When it comes to building a powerful chest and upper body, the push-up and close grip bench press are two exercises that often come up in conversations. Both exercises target similar muscle groups, but they have distinct differences in their mechanics and benefits. So, which one is right for you? This blog post delves into the intricacies of the push up vs close grip bench press, helping you make an informed decision for your fitness journey.
Understanding the Push Up
The push up is a bodyweight exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core. It’s a compound exercise, meaning it involves multiple joints and muscle groups working together.
Benefits of Push Ups:
- Versatile: Can be performed anywhere, anytime, without equipment.
- Compound exercise: Works multiple muscle groups simultaneously.
- Engages core muscles: Requires core engagement for stability.
- Improves functional strength: Mimics real-life movements.
- Increases body awareness: Enhances proprioception and body control.
Understanding the Close Grip Bench Press
The close grip bench press is a weightlifting exercise that primarily targets the chest, triceps, and anterior deltoids. It’s a variation of the standard bench press, where the hands are placed closer together, typically shoulder-width or slightly narrower.
Benefits of Close Grip Bench Press:
- Increased triceps activation: The closer grip emphasizes triceps involvement.
- Enhanced chest development: Targets the inner chest muscles more effectively.
- Builds strength and power: Allows for progressive overload with weights.
- Improved shoulder stability: Strengthens the muscles surrounding the shoulder joint.
- Versatile: Can be performed with dumbbells or barbells.
Push Up vs Close Grip Bench Press: A Detailed Comparison
Here’s a breakdown of the key differences between these two exercises:
Muscle Engagement:
- Push Up: Works the chest, shoulders, triceps, and core.
- Close Grip Bench Press: Primarily targets the chest, triceps, and anterior deltoids.
Difficulty:
- Push Up: Can range from beginner to advanced, depending on variations.
- Close Grip Bench Press: Typically considered more challenging due to weight involvement.
Equipment:
- Push Up: No equipment required.
- Close Grip Bench Press: Requires a bench, barbell or dumbbells, and weight plates.
Range of Motion:
- Push Up: Allows for a greater range of motion, especially in the eccentric phase.
- Close Grip Bench Press: Has a more limited range of motion due to the weight.
Progressive Overload:
- Push Up: Can be progressed by increasing repetitions, sets, or modifying the exercise (e.g., incline push ups).
- Close Grip Bench Press: Allows for progressive overload by increasing weight.
Choosing the Right Exercise for You
The best exercise for you depends on your fitness goals, experience level, and available resources.
Choose push ups if:
- You’re a beginner or looking for a bodyweight exercise.
- You want to improve functional strength and body awareness.
- You have limited access to equipment.
- You want a versatile exercise that can be performed anywhere.
Choose close grip bench press if:
- You’re experienced with weightlifting and want to build strength and power.
- You want to emphasize triceps development.
- You have access to gym equipment.
- You’re looking for a challenging exercise to push your limits.
Incorporating Both Exercises for Optimal Results
You can also incorporate both push ups and close grip bench press into your workout routine for a well-rounded chest and upper body training program. For example, you could perform push ups as a warm-up or finisher, and use the close grip bench press as your main lifting exercise.
Safety Considerations
- Proper Form: Always maintain proper form to avoid injuries.
- Progressive Overload: Gradually increase weight or repetitions to challenge your muscles.
- Listen to Your Body: Stop if you feel any pain.
The Final Verdict: Push Up vs Close Grip Bench Press
Both push ups and close grip bench press are effective exercises for building a strong chest and upper body. The best choice for you depends on your individual needs and preferences. Push ups offer versatility and bodyweight training, while close grip bench press provides a challenging weightlifting option.
What You Need to Learn
1. Can I build muscle with just push ups?
Yes, you can build muscle with just push ups. By consistently increasing the difficulty of push ups (e.g., incline push ups, decline push ups, diamond push ups), you can progressively overload your muscles and stimulate growth.
2. How many reps and sets should I do for push ups and close grip bench press?
The number of reps and sets depends on your fitness level and goals. Start with 3 sets of 8-12 repetitions for both exercises and adjust as needed.
3. Can I do close grip bench press with dumbbells?
Yes, you can do close grip bench press with dumbbells. Use a close grip, with your palms facing each other, and lower the dumbbells towards your chest.
4. What are some alternatives to close grip bench press?
Some alternatives to close grip bench press include dips, tricep pushdowns, and overhead tricep extensions.
5. What are some variations of push ups?
There are many variations of push ups, including incline push ups, decline push ups, diamond push ups, and plyometric push ups.