One-Armed Push-Ups Vs. the Bench Press
The flat bench press and the one-arm push-up are compound movements that work several muscle groups at one time. Both develop certain muscles of the upper body, and both provide benefits and disadvantages.
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Bench Press
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The flat bench press develops strength and muscle density in the chest. The movement also develops the triceps and front deltoids. A wider grip encourages more use of the chest muscles, and a narrower grip works more of the triceps.
One-Arm Push-Up
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The one-arm push-up requires immense strength and coordination between the chest, triceps, shoulder and core/abdominal muscles. Correct form requires that both knees stay pointed toward the floor, with the supporting hand positioned slightly wider than shoulder width.
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Bench Pros and Cons
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The bench press allows heavier weight to be moved for muscle-mass gains. Beginners can perform the bench press using lighter weights. However, bench press allows the dominant side of the body to control the bar and gives the weaker side less individual work.
Push-Up Pros and Cons
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The one-arm push-up engages the core/abdominal muscles for a more comprehensive compound movement, but the exercise can be performed correctly only after a certain level of upper-body strength is achieved. It also is a repetition-based exercise rather than a maximal-strength exercise.
Considerations
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The ideal course of development would be to use both exercises to work maximal strength and develop muscle density. More emphasis can be placed on one or the other, depending on your weight-training goals
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