Push-Ups Vs. Bench Presses

Use push-ups and bench presses to build your physique

The push-up and bench press are two simple exercises used to develop the muscles of the chest, shoulders and arms. Although the movements are very similar, you may choose to incorporate them differently in your routine, depending on your needs.

Benefits

The bench press is well suited to improving strength since weight can be added easily. Push-ups are excellent at developing muscular endurance, as the lower resistance is ideal for more repetitions.

Equipment

To complete a bench press, you'll need a barbell, weights, a bench and a rack. If you don't have access to this equipment, the push-up is a better alternative, as all that's needed is a flat surface you can lie on.

Resistance

The bench press' difficulty can be easily increased by adding more weight to the barbell. Increasing resistance with push-ups is as the exercise relies on your body weight. Add a small amount of weight to your upper back or try a variation for a better workout.

Variations

Both exercises can be performed with different grip widths and inclines. Push-ups can be done one-handed, on your fingertips, or using your hands to support your whole body---also known as a planche. Dumbbells can be used instead of a barbell for bench presses.

Progression

To monitor your progress with push-ups, focus on the number of repetitions you can do. Advancement on the bench press is marked by the amount of weight that can be moved.

References

• United States Army Physical Fitness Test
• Exercise Prescription Chest Exercise List