Bench Press vs Push Ups: The Better Exercise

Two exercises that look so different, yet so similar.

The Bench Press and Push ups are actually very comparable exercises, in terms of the muscle it targets. The major difference comes in regards to how effective each exercise actually is for what you want.

In this article, we look in to Bench Press vs Push Ups, breaking down each exercise and helping you understand which one is better for your workout plan.

What are the similarities?

Bench press and push-ups (press-ups) are both upper body exercises that primarily target the chest.

Here are some similarities between the two:

• Muscle Groups Targeted: Both exercises primarily target the chest muscles (pectorals), the front part of the shoulder muscles (anterior deltoids), and the triceps.
• Compound Movements: Bench press and push-ups are compound exercises that involve multiple joints and muscle groups working together to perform the movements. This makes them efficient for overall upper body development.
• Pushing Motion: Both exercises involve a pushing motion where you press your body or a weight away from your chest. This helps improve chest and tricep strength.
• Stability and Core Engagement: To maintain proper form during both exercises, you need to engage your core muscles for stability and balance.
• Range of Motion: Both exercises allow for a good range of motion in the shoulders and chest. Proper form encourages the chest to stretch and contract during the movements.
• Variations: Bench presses and push-ups offer a variety of exercise variations that target different muscle groups or emphasize specific areas. For example, incline bench press and decline push-ups can shift the focus to different parts of the chest.
• Scalability: Both exercises are adaptable to various fitness levels. Beginners can start with easier variations or lower weights, while more advanced individuals can use resistance or try modifying hand positions.
• Functional Strength: The strength gained from bench presses and push-ups can be applied to everyday activities that involve pushing or lifting, making these exercises functional for daily life.

These similarities make both the bench press and push ups great exercises to do together, as part of your chest routine.

What are the differences?

Despite these similarities, it’s important to note that the bench press requires the use of weights and a bench, typically performed in a gym setting, while push-ups are a bodyweight exercise that can be done anywhere.

Here are the main differences between the bench press and push-ups:

Equipment

• Bench Press: Bench presses are typically performed in a gym using a barbell or dumbbells and a weight bench. The lifter lies on their back and lifts weights off a rack.
• Push-Ups: Push-ups are a bodyweight exercise that requires no equipment. They can be done anywhere, using only the floor as support.

Body Position

• Bench Press: In a bench press, the lifter lies on their back on a bench with their feet firmly planted on the floor. The barbell or dumbbells are pressed upward and then lowered to the chest.
• Push-Ups: In a push-up, the individual starts in a prone position facing down, with their hands placed at shoulder width on the floor. The body is supported by the hands and toes (full push-up) or knees (modified push-up).

Resistance

• Bench Press: Bench presses involve lifting external resistance in the form of weights, such as a barbell or dumbbells. The lifter can increase or decrease the resistance by adding or removing weight plates.
• Push-Ups: Push-ups use the body’s weight as resistance. The difficulty of the exercise can be adjusted by changing hand placement, elevating the feet, or using other variations.

Range of Motion

• Bench Press: Bench presses typically offer a longer range of motion, allowing the lifter to lower the weight to the chest before pressing it back up.
• Push-Ups: Push-ups have a shorter range of motion because the body is limited by its proximity to the floor. The chest should come close to the ground but doesn’t touch it in most cases.

Balance and Stabilization

• Bench Press: Bench presses require less emphasis on balance and stabilization because the lifter is supported by the bench.
• Push-Ups: Push-ups require greater core and stabilizer muscle engagement to maintain a straight body position during the exercise.

Accessibility

• Bench Press: Bench presses require gym equipment, making them less accessible for some individuals. They are typically performed in a gym setting.
• Push-Ups: Push-ups are highly accessible and can be performed by individuals of all fitness levels without any equipment, making them a versatile exercise.

While both bench presses and push-ups are effective upper body exercises, the choice between them often depends on factors like equipment availability, fitness level, training goals, and personal preferences.

Target muscle

Bench presses and push-ups target similar muscle groups in the upper body, but they emphasize these muscles to varying degrees.

Here are the primary target muscles for each exercise:

Bench Press

• Pectoral Muscles (Chest): Bench presses are one of the most effective exercises for targeting the pectoral muscles. The flat bench press works the entire chest, emphasizing the central and lower portions.
• Anterior Deltoids (Front Shoulders): The front part of the shoulder muscles, known as the anterior deltoids, is also worked during bench presses.
• Triceps Brachii (Triceps): The triceps, located on the back of the upper arms, play a significant role in extending the elbow during bench presses.

Push-Ups (Press-Ups)

• Pectoral Muscles (Chest): Push-ups are a bodyweight exercise that targets the chest muscles, similar to bench presses. They primarily engage the central and lower portions of the chest.
• Anterior Deltoids (Front Shoulders): Push-ups also involve the anterior deltoids in the front shoulders.
• Triceps Brachii (Triceps): The triceps are engaged during push-ups to extend the elbow and support the upward movement.

The primary difference between the two exercises is that bench presses typically allow for a greater range of motion and the use of external weights, making them more suitable for heavy resistance and muscle building.

Push-ups, on the other hand, are a bodyweight exercise and provide a practical way to target these muscle groups without the need for equipment.

Both exercises can be effective for building upper body strength and muscle definition, but the choice between them often depends on individual preferences, equipment availability, and fitness goals.

How to do Bench Press?

The bench press is a classic upper body exercise that primarily targets the pectoral muscles (chest), along with the shoulders and triceps. It’s typically performed with a barbell, but you can also use dumbbells and machines.

Check out our comparison between Barbell vs Dumbbell bench press, to see which one is better for you.

Here’s how to do a bench press with a barbell:

1. Setup

• Lie down on a flat bench with your back flat against the bench. Your eyes should be directly under the barbell.
• Plant your feet flat on the floor, shoulder-width apart.
• Grip the barbell slightly wider than shoulder-width apart with your palms facing away from your body (overhand grip). Your forearms should be vertical.

2. Unrack the Bar

• Lift the barbell off the rack and hold it directly over your chest with your arms fully extended. Make sure the bar is balanced.

3. Lower the Bar

Inhale and lower the barbell to your chest in a controlled manner. The bar should touch your chest or come very close to it.

4. Press the Bar Up:

• Exhale and press the barbell back up to the starting position by extending your arms. Your arms should be fully extended at the top.

5. Repeat:

• Complete the desired number of repetitions, maintaining a controlled and steady pace.

Tips for Safe and Effective Bench Press:

• Maintain a slight arch in your lower back, but keep your entire back in contact with the bench.
• Keep your elbows at about a 45-degree angle to your body. Avoid flaring them out too wide or keeping them too close to your torso.
• Avoid bouncing the bar off your chest. Lower it with control to maximize muscle engagement and prevent injury.
• Engage your core muscles throughout the exercise to maintain stability.
• Use a spotter when lifting heavy weights to ensure safety. The spotter can assist you in case you struggle with a rep or need help reracking the bar.
• Start with a weight that allows you to perform the exercise with good form. You can gradually increase the weight as you get stronger.

Remember that proper form is essential for safety and effectiveness when performing the bench press. If you’re new to this exercise, it’s a good idea to ask a fitness professional or an experienced spotter for guidance and support until you become comfortable with the movement.

When should you do Bench Press?

The timing of when to do the bench press can depend on your overall workout routine and personal preferences.

Here are some common scenarios for incorporating the bench press into your training schedule:

• Chest Day: Bench presses are often included as part of a dedicated chest training day. On chest day, you can perform a variety of chest-focused exercises to target the pectoral muscles more effectively.
• Upper Body Split: If you follow a split workout routine that separates upper body and lower body workouts, the bench press can be included in your upper body training day, along with other upper body exercises.
• Strength Training: Bench presses can be part of a strength training routine, where you focus on lifting heavy weights to build chest strength. These can be included in your routine based on your strength development goals.
• Muscle Hypertrophy: If your goal is muscle hypertrophy (building larger muscles), bench presses can be part of a bodybuilding-style workout. Use moderate weights and higher repetitions to stimulate muscle growth in the chest.
• Functional Training: Bench presses can be incorporated into functional training programs aimed at improving upper body strength for daily activities and sports performance.
• Variety and Muscle Balance: Bench presses provide variety in your workout routine and help balance the development of the upper body muscles.
• Accessory Exercise: Bench presses can be used as an accessory exercise to complement primary chest exercises, like the bench press and flyes, to target different areas of the chest.
• Calisthenics or Powerlifting: Depending on your training style, you can use bench presses as part of a calisthenics or powerlifting regimen, focusing on building strength or mastering bodyweight exercises.

Make sure you’re well-rested and adequately fuelled before engaging in a bench press session to perform at your best.

Benefits of Bench Press

The bench press is a highly effective upper body exercise that offers a wide range of benefits for individuals looking to build strength, muscle, and improve their upper body fitness.

Here are some of the key benefits of the bench press:

• Chest Muscle Development: The bench press is one of the most effective exercises for targeting and building the pectoral muscles (chest). It helps enhance chest muscle size and definition.
• Upper Body Strength: Bench presses engage multiple upper body muscle groups, including the chest, shoulders, and triceps, making it an excellent exercise for overall upper body strength development.
• Shoulder Muscle Engagement: The front part of the shoulder muscles (anterior deltoids) is worked during the bench press, contributing to shoulder strength and development.
• Tricep Strength: The triceps play a significant role in extending the elbow during the bench press, making it an effective tricep-strengthening exercise.
• Functional Strength: The strength gained from bench presses can be applied to everyday activities that involve pushing or lifting, making this exercise functional for daily life.
• Variety and Muscle Stimulation: The bench press can be modified with different grips (wide, narrow) and angles (incline, decline) to emphasize various areas of the chest and shoulders, providing muscle stimulation and variety in your training routine.
• Enhanced Performance in Other Lifts: Building a strong bench press can improve your performance in other upper body exercises, such as push-ups, overhead presses, and dips.
• Increased Metabolism: As a compound exercise that engages multiple muscle groups, the bench press can increase your metabolic rate, aiding in calorie expenditure and weight management.
• Bone Health: Weight-bearing exercises like the bench press can help improve bone density, contributing to better bone health.
• Psychological Benefits: Strength training exercises, including the bench press, can enhance self-esteem, boost confidence, and reduce stress and anxiety.
• Progression: As your strength improves, you can gradually increase the weight, making the bench press an exercise with a high potential for progression.

To fully benefit from the bench press, it’s important to perform the exercise with proper form and technique and incorporate it into a well-rounded workout routine that includes other upper body exercises for balanced muscle development.

Cons of Bench Press

While the bench press is a highly effective exercise for building upper body strength and muscle, it comes with some potential drawbacks and cons that individuals should be aware of.

Here are some of the cons of bench pressing:

• Risk of Injury: Like any exercise, the bench press carries a risk of injury, particularly to the shoulders, chest, and wrists. Incorrect form, lifting too heavy, or neglecting warm-up and mobility can increase the risk.
• Overemphasis on the Chest: While the bench press is an excellent chest exercise, overemphasizing it in your routine can lead to muscle imbalances if other upper body muscles (such as the back) are neglected.
• Equipment and Space Requirements: Performing the bench press requires access to a bench, barbell, and weights. Not everyone has access to this equipment, making it less accessible for some individuals.
• Need for a Spotter: When lifting heavy weights, it’s advisable to have a spotter to ensure safety. The need for a spotter can limit your ability to train independently.
• Pressure on the Wrists and Elbows: The barbell position can place stress on the wrists and elbows. Individuals with existing wrist or elbow issues may experience discomfort or pain.
• Time-Consuming: Bench pressing with heavy weights often involves longer rest periods between sets. This can make the exercise more time-consuming compared to other exercises that allow for quicker workout pacing.
• Individual Variation: Bench pressing might not be suitable for everyone due to factors like body shape, range of motion, or joint issues. Some individuals may find alternative chest exercises more comfortable and effective.
• Plateauing: Like any exercise, if you don’t vary your bench press routine or challenge yourself with increased weights or intensity, you may plateau in your progress.
• Stress on the Lower Back: Arching the lower back too much while bench pressing can place stress on this area. It’s essential to maintain a slight arch but not overdo it.

To mitigate the potential drawbacks of bench pressing, it’s crucial to practice good form, warm up properly, and perform mobility exercises.

Additionally, listening to your body and adjusting your routine based on your fitness level and individual needs can help you safely and effectively enjoy the benefits of the bench press while minimizing the cons.

How to do Push Ups?

Push-ups, also known as press-ups, are a bodyweight exercise that targets the chest, shoulders, and triceps. They are a versatile and effective exercise that can be performed anywhere.

Here’s how to do push-ups with proper form:

1. Starting Position

• Begin in a prone position (facing down) on the floor or exercise mat.
• Place your hands flat on the floor, slightly wider than shoulder-width apart. Your fingers should point forward or slightly turned outward. Position your hands at chest level or slightly lower.
• Extend your legs straight and balance on your toes. Keep your feet together.

2. Body Alignment

• Your body should form a straight line from your head to your heels. Engage your core and glutes to maintain this alignment.
• Keep your head in a neutral position, looking down at the floor a few inches in front of your hands.

3. Execution

• Lower your body by bending your elbows while keeping them close to your torso. Lower yourself until your chest nearly touches the floor, or you reach a point where your upper arms are parallel to the ground. Inhale as you lower your body.
• Pause briefly in the lowered position, ensuring your chest and hips remain off the ground.

4. Push Back Up

• Exhale and push your body back up to the starting position by straightening your arms. Keep your body in a straight line as you do this.
• Fully extend your arms without locking your elbows at the top of the movement.

5. Repeat

• Complete the desired number of repetitions, maintaining a controlled and steady pace.

Tips for Safe and Effective Push-Ups:

• Keep your core engaged and your body straight throughout the movement.
• Avoid sagging or arching your lower back.
• Keep your elbows close to your body as you lower and raise yourself.
• If you’re a beginner or need to modify the exercise, you can perform push-ups from your knees instead of your toes.
• Gradually increase the number of repetitions or the difficulty of the exercise by changing hand placement or adding variations like wide push-ups or diamond push-ups.

Push-ups can be adjusted to suit various fitness levels and goals. They are an excellent bodyweight exercise for building upper body strength and can be incorporated into a well-rounded workout routine.

When should you do Push Ups?

When to do push-ups depends on various factors; they can be included with other exercises or you can do them in isolation.

Here are some common scenarios for incorporating push-ups into your workout routine:

• Warm-Up: You can include push-ups as part of your warm-up routine to prepare your upper body and core for more intense exercises.
• Full-Body Workouts: Push-ups can be integrated into full-body workout routines to target the upper body muscles while also engaging the core and lower body.
• Chest and Tricep Emphasis: If your primary focus is on chest and tricep development, you can perform push-ups as part of a dedicated chest or upper body workout. They can be paired with other chest and tricep exercises.
• Supersets and Circuits: Push-ups can be incorporated into supersets or circuit training to add variety and intensity to your workout. For example, you can pair push-ups with exercises that target different muscle groups.
• Strength Training: If you’re looking to build upper body strength, push-ups can be included in a strength training routine. You can progressively increase the difficulty by using different push-up variations or adding weight.
• High-Volume Training: Push-ups are suitable for high-volume training, where you aim to perform a large number of repetitions to improve endurance and muscular endurance.
• Cool-Down: Push-ups can be included as part of your cool-down routine to promote stretching and mobility in the upper body muscles. Perform them at a slower pace and focus on the stretch at the bottom position.
• Anywhere, Anytime: One of the advantages of push-ups is that they require no equipment, making them suitable for quick workouts or as a convenient exercise you can do at home or while traveling.

The timing of push-ups should align with your fitness goals and the structure of your workout routine.

Whether you use push-ups as a warm-up, a standalone exercise, or part of a larger workout routine, they offer a valuable way to build upper body strength and muscle endurance.

Benefits of Push Ups

Push-ups are a highly effective bodyweight exercise that offers a wide range of benefits for individuals of all fitness levels.

Here are some of the key benefits of incorporating push-ups into your workout routine:

• Upper Body Strength: Push-ups primarily target the chest muscles (pectoralis major) but also engage the shoulders (deltoids) and triceps. This exercise helps build strength in the upper body.
• Core Activation: To maintain a straight body position during push-ups, you need to engage your core muscles, including the abdominals and lower back. This helps improve core strength.
• Shoulder Stability: Push-ups contribute to shoulder stability and strength, particularly in the anterior deltoids.
• Tricep Development: Push-ups work the triceps brachii, which are the muscles at the back of the upper arm. This can help tone and strengthen the triceps.
• Functional Strength: The strength gained from push-ups can be applied to daily activities that involve pushing or lifting objects, making this exercise functional for daily life.
• Muscle Endurance: Performing a high volume of push-ups can enhance muscular endurance in the upper body, allowing you to perform tasks for longer without fatigue.
• Variety of Variations: Push-ups can be modified in various ways to target different muscle groups and provide workout variety. Variations include incline push-ups, decline push-ups, wide push-ups, and more.
• Convenience: Push-ups require no equipment and can be done virtually anywhere, making them a convenient exercise for home workouts, travel, or outdoor training.
• Improved Posture: Strengthening the chest and shoulders through push-ups can help improve posture by countering the effects of slouching.
• Joint Health: Push-ups are a low-impact exercise, making them gentle on the joints while still providing the benefits of resistance training.
• Progression: As your strength and endurance improve, you can increase the difficulty of push-ups by adjusting hand placement, using stability balls, or doing one-handed push-ups, among other variations.
• Incorporation into Circuit Training: Push-ups can be incorporated into circuit training routines for a well-rounded full-body workout.

Doing push ups correctly helps with various aspects of the upper body, from strength to stability. It’s a versatile exercise that can be adapted to various fitness levels, from beginners to advanced athletes.

Cons of Press Ups

While push-ups are a highly beneficial bodyweight exercise, they may not be suitable for everyone, and there are some potential drawbacks or cons to consider:

• Wrist and Elbow Strain: Some individuals may experience wrist and elbow discomfort or strain during push-ups, especially if they have pre-existing joint issues or poor wrist flexibility.
• Shoulder Stress: People with shoulder problems or instability may find push-ups uncomfortable. Proper form and modifications, like performing push-ups from an elevated surface, can help reduce shoulder stress.
• Limited Muscle Activation: While push-ups engage the chest, shoulders, and triceps, they don’t provide the same level of muscle activation or resistance as weighted exercises.
• Risk of Overuse Injuries: Performing a high volume of push-ups without adequate recovery can lead to overuse injuries, particularly in the shoulders and elbows. It’s essential to vary your exercises and allow sufficient recovery time.
• Limited Lower Body Engagement: Push-ups primarily target the upper body and core muscles. If you’re looking for a full-body exercise, push-ups may not provide the lower body engagement you desire.
• Muscle Imbalances: Overemphasizing push-ups in your workout routine without balancing them with exercises that target the back and other muscle groups can lead to muscle imbalances.
• Not Suitable for Everyone: Some individuals, such as those with certain medical conditions, injuries, or limitations, may not be able to perform traditional push-ups. In such cases, alternative exercises may be more appropriate.
• Plateauing: As you become proficient at push-ups, it may become challenging to increase the difficulty of the exercise without adding external resistance or using more advanced variations.
• Progression Limitations: For individuals with advanced strength levels, bodyweight push-ups may not provide enough resistance to continue challenging their muscles.

To mitigate the potential drawbacks of push-ups and maximize their benefits, it’s important to practice proper form, adapt the exercise to your fitness level.

If you have any specific health concerns or limitations, it’s advisable to consult with a fitness professional or healthcare provider to determine the suitability of push-ups for your individual circumstances.

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