Bench Press vs Push Up Weight: How to Determine the Best Exercise for You

The age-old debate of bench press vs push ups continues to rage on. Both exercises are excellent for building upper body strength and muscle mass, but they each have their own unique advantages and disadvantages.

So, which one is better? The answer, as with most things in fitness, is it depends. It depends on your goals, your experience level, and your access to equipment.

In this article, we’ll delve into the specifics of each exercise, comparing and contrasting their benefits and drawbacks. We’ll also discuss how to incorporate both into your workout routine for maximum results.

Bench Press: The King of Upper Body Strength

The bench press is a compound exercise that targets the chest, shoulders, and triceps. It’s considered the gold standard for building upper body strength and mass, particularly for the chest.

Benefits of Bench Press:

• Increased Strength: The bench press allows you to lift heavier weights than push ups, leading to faster strength gains.
• Muscle Hypertrophy: Heavier weights stimulate more muscle protein synthesis, leading to greater muscle growth.
• Versatility: The bench press can be modified with different grips, angles, and variations to target specific muscle groups.
• Progressive Overload: The bench press allows for easier progressive overload, as you can simply increase the weight you lift over time.

Drawbacks of Bench Press:

• Requires Equipment: A barbell, bench, and weights are required to perform the bench press, limiting its accessibility.
• Risk of Injury: Improper form can lead to shoulder injuries.
• Limited Range of Motion: The bench press has a limited range of motion compared to push ups.

Push Ups: Bodyweight Mastery

Push ups are a bodyweight exercise that targets the chest, shoulders, triceps, and core. They are a great alternative to the bench press, especially for those who don’t have access to gym equipment.

Benefits of Push Ups:

• Accessible: Push ups can be done anywhere, anytime, without any equipment.
• Functional Strength: Push ups train your body to move in a more functional way, mimicking everyday movements.
• Core Engagement: Push ups engage your core muscles for stability and balance.
• Improved Body Awareness: Push ups help you develop better body awareness and control.

Drawbacks of Push Ups:

• Limited Weight: You can only increase the difficulty of push ups by changing your body position or adding resistance bands, limiting the potential for progressive overload.
• Slower Strength Gains: Push ups may lead to slower strength gains compared to the bench press.
• Form Breakdown: As you get stronger, maintaining proper form during push ups can become challenging.

Finding Your Perfect Fit: Choosing the Right Exercise for You

So, which exercise is right for you? Here’s a breakdown of factors to consider:

Experience Level:

• Beginners: Push ups are a great starting point for building a solid foundation of upper body strength.
• Intermediate and Advanced: The bench press offers more potential for strength gains and muscle growth.

Goals:

• Strength: The bench press is the superior choice for building pure strength.
• Muscle Growth: Both exercises can contribute to muscle growth, but the bench press might be more effective due to its potential for heavier lifting.
• Functional Fitness: Push ups are more functional and translate better to everyday movements.

Access to Equipment:

• Gym Access: The bench press is the clear winner if you have access to a gym.
• Home Workout: Push ups are perfect for home workouts or when traveling.

Combining Bench Press and Push Ups for Maximum Results

The best approach for maximizing your upper body strength and muscle growth is to incorporate both bench press and push ups into your workout routine.

• Bench Press for Strength and Mass: Use the bench press as your primary exercise for building strength and size.
• Push Ups for Functional Strength and Endurance: Use push ups as a supplementary exercise to improve functional strength, endurance, and core stability.

Sample Workout Routine:

• Warm-up: 5-10 minutes of light cardio and dynamic stretching.
• Bench Press: 3 sets of 8-12 repetitions.
• Push Ups: 3 sets of as many repetitions as possible (AMRAP).
• Cool-down: 5-10 minutes of static stretching.

Beyond the Basics: Variations for Enhanced Results

Both the bench press and push ups offer a wide range of variations to challenge your muscles and prevent plateaus.

Bench Press Variations:

• Incline Bench Press: Targets the upper chest.
• Decline Bench Press: Targets the lower chest.
• Close-Grip Bench Press: Emphasizes tricep activation.
• Wide-Grip Bench Press: Targets the chest more directly.

Push Up Variations:

• Diamond Push Ups: Targets the triceps.
• Wide-Grip Push Ups: Emphasizes chest activation.
• Decline Push Ups: Increases difficulty by elevating your feet.
• Incline Push Ups: Decreases difficulty by elevating your hands.
• Clap Push Ups: Improves explosiveness and power.

The Verdict: A Balanced Approach

Ultimately, the choice between bench press and push ups depends on your individual goals, preferences, and access to equipment.

While the bench press excels in building strength and muscle mass, push ups offer a functional, accessible, and versatile alternative.

The best approach is to incorporate both exercises into your routine for a well-rounded upper body workout.

Beyond the Weights: The Importance of Proper Form

No matter which exercise you choose, proper form is crucial for preventing injuries and maximizing results.

Bench Press Form:

• Lie flat on the bench with your feet flat on the floor.
• Grip the barbell slightly wider than shoulder-width.
• Lower the barbell to your chest, keeping your elbows slightly bent.
• Press the barbell back up to the starting position.

Push Up Form:

• Start in a plank position with your hands shoulder-width apart.
• Lower your body until your chest touches the ground.
• Press back up to the starting position.

What You Need to Learn

Q: Can I build muscle with push ups alone?

A: Yes, you can build muscle with push ups alone, but you may need to increase the difficulty by using variations or adding resistance.

Q: How often should I do bench press and push ups?

A: Aim for 2-3 sessions per week for optimal muscle growth and recovery.

Q: What are some good alternatives to the bench press?

A: Dumbbell chest press, incline dumbbell press, and cable chest press are all great alternatives.

Q: What are some good alternatives to push ups?

A: Wall push ups, incline push ups, and decline push ups are all good variations.