There will never be an end to the push-ups vs bench-press argument. One side believes that you can achieve chest gains by performing bench press reps only. In contrast, the other side believes that the simple push-up, often disregarded, is sufficient for spectacular gains. What do you think? Is chest press a push exercise? Which is more effective?
After analyzing which muscles are engaged by each workout and the advantages of each exercise, we want to rest this discussion about bench presses vs push-ups.
Is Chest Press A Push Exercise?
NO, there is a significant variation in the form of push-ups. While the incline bench press is primarily a chest workout, a push-up is a full-body workout that strengthens the chest muscles and the rest of your body.
Bench Press vs Push-Up Comparison
At first look, these two workouts may appear to work the same muscles, but is this the case?
Muscles Worked by Push-Ups
The ‘straight-arm’ press up is the most popular version of the push-up and the one we’ll be examining in this article. In addition to working the muscles in your chest, triceps, shoulders, glutes, core (front and back), and legs, this variant also targets the muscles in your triceps.
The Muscles Worked by Bench Press
When it comes to building upper-body strength, the bench press is consistently ranked as one of the top ten best moves by Mensjoirnal.com. A great compound exercise, the bench press stimulates your pecs and triceps, but that’s not all it does.
According to Bodybuilding.com, there are many varieties of the bench press that target the muscles of your deltoids (as well as the latissimus dorsi), forearms, and triceps, according to Bodybuilding.com. The standard bench press is one of them (back).
Bench Press vs Push-Ups: Which Is More Effective for Muscle Building?
Think again if you instantly assumed that the easiest way to develop muscle mass would be to do bench presses. Bench pressers and push-up performers are likely to achieve similar gains in strength.
Research published in the Journal of Strength training Research shows that this is the case. Using a random sample of 30 participants, the researchers divided them into three groups:
- A bench press group of six repetitions maximum
- An elastic band push-up of six repetitions maximum
- The control group
The electromyography (EMG) exercise analysis was used to compare the results of all the workouts completed throughout this investigation. There was no change in EMG amplitude between the 6RM bench press and band push-up during the study period.
In 2018, a new study was undertaken to compare the effectiveness of push-up training versus standard bench-pressing for building muscle strength and thickness.
Men between the ages of 23 and 30 who had been somewhat trained were randomly separated into two groups (a push-up group and a bench group). For four weeks, both groups did training three times a week. Even while calisthenics were equally as effective as bench press in building upper-body muscle strength, researchers discovered no significant variations in muscle thickness across groups at the end of the study.
Push-ups vs Bench Press: Which Is Better?
Push-ups and bench press training produce similar muscle mass development and strength gains. It doesn’t matter whether you want larger arms or a bigger chest; either way will work.
As a whole, though, do they provide any additional health benefits?
- When it comes to push-ups, they’re cheaper than bench presses because you don’t need a gym membership. Additionally, they aid in developing cardiovascular stamina, core stability, and overall physical fitness.
- Verywellfit.com, on the other hand, recommends bench presses as a good way to restore muscle balance in athletes, increase upper-body strength, and improve muscular endurance.
Muscle Activation with Weighted Push-Ups vs Bench Press
Closed-chain movements like weighted push-ups and bench presses are distinct from each other. Closed chain exercises, such as weighted push-ups, have been shown in a 2019 study to increase shoulder and trunk muscular activation.
Differences between Incline Bench Press vs Push-Up
While the incline bench press is primarily a chest workout, a push-up is a full-body workout that strengthens the chest muscles and the rest of your body. Push-ups versus dumbbell bench press both targets the same upper-body muscles, such as the triceps, the lats and the biceps.
To Sum It Up
Suppose you decide whether bench press or push ups are better for building a bigger chest. In that case, you may rest assured knowing that both exercises accomplish the same goal. So pick your favourite workout and put in the effort to get the results you want.
1. Do Push-ups Have Any Benefits?
Yes, without a doubt. It has been said that push-ups are “the ultimate workout” on the Harvard Medical School blog. As a compound exercise, push-ups target a wide range of muscles in the same movement.
2. In a push-up, how much of your body weight do you raise?
According to several sources, the answer to this question varies widely.
When it comes to examples:
a. When completing a standard push-up, according to Harvard Medical School, you lift between 50% and 75% of your body weight. This percentage varies greatly based on your weight and the shape of your body. If you do an inclined push-up or a kneeling push-up in place of this exercise, you may expect to lift anywhere from 36% to 45% of your body weight.
b. When performing a standard press-up, you support 69.16 per cent of your body weight in the up position and 75.04 per cent of your body weight in the down position, as stated on Livestrong.com. b. You would lift 53.56 per cent of your body weight in the up position, and in the down position, you would lift 61.8 per cent of your body weight.
c. According to the Journal of Strength and Conditioning Research, a standard push-up lifts around a third of your body weight; during a modified push-up, lift about a third of your body weight.
- Approximately 41% of a 60.96 cm box is held in the hands.
- Nearly half of the people surveyed had their knees bent.
- approximately five-fifths of a 30.48-cm box
- Regular – about 64% of the population.
- Elevated on a 30.48 cm × 30.48 cm box, approximately 70 per cent of the time
- 74% of the way up on a 60.96-centimetre box.
3. Does doing push-ups benefit the shoulders in any way?
And yet that’s not all they do. This exercise targets the shoulders and upper body, but it also provides a superb all-over workout.
4. What Is the Purpose of Incline Push-Ups?
Incline push-ups say the experts at verywellfit.com, are good for beginners because they’re easier on the elbows and require less muscle power to perform. In addition to working the shoulders, triceps, and chest, this workout targets the core, hips, lower legs, and hips.