Shocking Results: Bench Press vs Close Grip Push Ups – Which Builds More Muscle?

The debate between bench press and close grip push ups is a classic one in the fitness world. Both exercises are excellent for building upper body strength and muscle, but they target different muscle groups and offer unique benefits. So, which one should you choose? The answer, as with many things in fitness, depends on your individual goals and preferences. This article will delve into the differences between bench press and close grip push ups, breaking down their advantages and disadvantages to help you make an informed decision.

Understanding the Mechanics

Bench Press: The bench press is a compound exercise that involves lying on a weight bench and pressing a barbell upwards. It primarily targets the chest, triceps, and front deltoids. The bench press allows for heavier weights and progressive overload, which is crucial for building strength and muscle mass.

Close Grip Push Ups: As the name suggests, close grip push ups involve performing a standard push up with your hands closer together than shoulder-width apart. This variation places a greater emphasis on the triceps and inner chest muscles, while still engaging the shoulders and core.

Muscle Activation and Benefits

Bench Press:

• Chest: The bench press is a highly effective exercise for targeting the pectoralis major and minor, the primary muscles responsible for chest development.
• Triceps: The triceps, located on the back of the upper arm, are heavily engaged in extending the elbow during the bench press.
• Front Deltoids: The front deltoid muscles, located in the front of the shoulder, help to stabilize the shoulder joint and contribute to the pushing motion.
• Progressive Overload: The bench press allows for easy progression by increasing the weight lifted, leading to significant strength and muscle gains.

Close Grip Push Ups:

• Triceps: Close grip push ups are a fantastic exercise for isolating and strengthening the triceps.
• Inner Chest: This variation targets the inner pectoral muscles, which are often neglected in traditional push ups.
• Shoulder Stability: Close grip push ups challenge the shoulder joint, promoting stability and strengthening the rotator cuff muscles.
• Bodyweight Resistance: They allow you to train with your own bodyweight, making them accessible and convenient for anyone.

Advantages and Disadvantages

Bench Press:

Advantages:

• Heavy Weights: Allows for greater resistance and potential for muscle growth.
• Versatility: Can be performed with various variations, such as incline, decline, and close grip.
• Progressive Overload: Easy to increase weight and track progress.

Disadvantages:

• Equipment Required: Requires access to a weight bench and barbell.
• Risk of Injury: Improper form can lead to shoulder or back injuries.
• Limited Range of Motion: Can limit the full range of motion compared to push ups.

Close Grip Push Ups:

Advantages:

• Bodyweight Training: Requires no equipment and can be done anywhere.
• Joint-Friendly: Less strain on the joints compared to bench press.
• Full Range of Motion: Allows for a complete range of motion, promoting flexibility.

Disadvantages:

• Limited Resistance: Difficult to increase resistance for progressive overload.
• Limited Muscle Activation: May not target the entire chest as effectively as bench press.
• Technique-Dependent: Requires proper form to avoid strain on the wrists and shoulders.

Choosing the Right Exercise

For Maximum Strength and Muscle Growth: If your primary goal is to build maximum strength and muscle mass, the bench press is the better choice. The ability to lift heavier weights and progressively overload will lead to significant gains.

For Triceps Isolation and Bodyweight Training: If you want to focus on isolating the triceps and are looking for a convenient bodyweight exercise, close grip push ups are a great option. They are also a good alternative for those who cannot perform bench press due to injury or lack of equipment.

For Beginners: Beginners may find close grip push ups easier to learn and perform with proper form. Starting with bodyweight exercises can help build a solid foundation before progressing to heavier weights.

For Injury Prevention: If you have a history of shoulder problems, close grip push ups may be a safer alternative to bench press. The lower impact and reduced stress on the shoulder joint can help reduce the risk of injury.

How to Incorporate Both Exercises

You don’t have to choose just one! Incorporating both bench press and close grip push ups into your training routine can provide a well-rounded approach to upper body development.

• Alternating Days: You could perform bench press on one day and close grip push ups on another, allowing for proper recovery and muscle growth.
• Supersets: Perform a set of bench press followed immediately by a set of close grip push ups for a challenging and effective workout.
• Progressive Overload: Gradually increase the weight for bench press and the number of repetitions for close grip push ups to continue seeing results.

Building a Strong and Balanced Upper Body

The choice between bench press and close grip push ups ultimately comes down to your individual goals and preferences. Both exercises offer unique benefits and can be incorporated into a well-rounded upper body training program. By understanding the differences between these exercises, you can make informed decisions and tailor your workout to achieve your desired results.

Beyond the Bench: A New Perspective on Upper Body Strength

While the bench press and close grip push ups are staples in many fitness routines, it’s important to remember that there are many other exercises that can contribute to a strong and balanced upper body. Don’t be afraid to explore other variations like incline push ups, decline push ups, dumbbell presses, and cable flyes to challenge your muscles in new ways and prevent plateaus.

Quick Answers to Your FAQs

Q: Can I use close grip push ups to build bigger pecs?

A: While close grip push ups do engage the chest, they primarily target the inner chest muscles. To build bigger pecs overall, it’s important to incorporate exercises that target the entire chest, such as the bench press or traditional push ups.

Q: What are some tips for improving my bench press?

A: Focus on proper form, including a tight grip, a stable back, and a controlled descent and ascent. Gradually increase the weight as you get stronger. Consider incorporating accessory exercises like dumbbell flyes and dips to improve chest activation.

Q: Can I do close grip push ups every day?

A: It’s generally recommended to allow your muscles at least 48 hours of rest between intense workouts. Doing close grip push ups every day can lead to overtraining and muscle fatigue.

Q: What are some good alternatives to close grip push ups?

A: Triceps dips, close grip dumbbell press, and overhead triceps extensions are all excellent exercises that target the triceps muscles.

Q: How do I know if I’m doing close grip push ups correctly?

A: Your hands should be shoulder-width apart or slightly closer, with your fingers pointing forward. Keep your body in a straight line from head to heels, and lower your chest towards the floor until your chest touches the ground. Push back up to the starting position, keeping your core engaged.