What To Know
- Weight push ups are a bodyweight exercise that requires you to push your body up from a plank position.
- The bench press is a weightlifting exercise where you lie on a bench and push a barbell or dumbbells up from your chest.
- Weight push ups are a functional exercise that mimics real-life movements, such as pushing open a door or lifting a heavy object.
The age-old debate between weight push ups and bench press is a common one in the fitness world. Both exercises target the chest, shoulders, and triceps, but they differ in their mechanics and benefits. So, which one is right for you? In this blog post, we’ll delve into the pros and cons of each exercise, helping you make an informed decision about which one to incorporate into your workout routine.
Understanding the Mechanics
Weight Push Ups:
Weight push ups are a bodyweight exercise that requires you to push your body up from a plank position. This movement primarily targets your chest, triceps, and shoulders, but it also engages your core, back, and legs for stability.
Bench Press:
The bench press is a weightlifting exercise where you lie on a bench and push a barbell or dumbbells up from your chest. This exercise primarily targets the chest, triceps, and anterior deltoids (front shoulders).
Benefits of Weight Push Ups
- Increased Functional Strength: Weight push ups are a functional exercise that mimics real-life movements, such as pushing open a door or lifting a heavy object. This makes them an excellent choice for improving overall strength and power.
- Improved Core Stability: Weight push ups engage your core muscles, which are essential for maintaining balance and stability. This can help you improve your posture and reduce the risk of injuries.
- Versatile Exercise: Weight push ups can be modified to suit different fitness levels. You can adjust the difficulty by changing your hand position, adding weight, or performing them on an incline or decline.
- No Equipment Required: Weight push ups require no equipment, making them accessible to anyone, anywhere.
- Enhanced Body Awareness: Weight push ups require you to engage multiple muscle groups simultaneously, which can improve your body awareness and coordination.
Benefits of Bench Press
- Increased Muscle Growth: The bench press allows you to lift heavier weights, which can lead to greater muscle hypertrophy (growth).
- Targeted Muscle Activation: The bench press isolates the chest, triceps, and shoulders, allowing you to focus on building strength in these specific muscle groups.
- Progressive Overload: The bench press makes it easy to track your progress and increase the weight you lift over time. This progressive overload is essential for continued muscle growth.
- Enhanced Power: The bench press is a powerful exercise that can help you develop explosive strength, which can be beneficial for athletes in many sports.
Drawbacks of Weight Push Ups
- Limited Weight Loading: Weight push ups limit the amount of weight you can lift, which can hinder muscle growth in individuals with advanced strength levels.
- Potential for Injury: Improper form can increase the risk of injuries, especially in the shoulders and wrists.
- Difficult for Beginners: Weight push ups can be challenging for beginners, especially those with limited upper body strength.
Drawbacks of Bench Press
- Potential for Injury: Improper form can lead to injuries, particularly in the shoulders, elbows, and wrists.
- Requires Equipment: Bench press requires a bench, barbell or dumbbells, and spotters for safety, which may not be readily available to everyone.
- Less Functional: While effective for building strength, the bench press is less functional than weight push ups, as it doesn’t mimic real-life movements as closely.
Choosing the Right Exercise
The best choice between weight push ups and bench press depends on your individual goals and fitness level.
Weight push ups are a great choice for:
- Beginners
- Individuals looking to improve functional strength and core stability
- People who want an accessible and versatile exercise
The bench press is a better choice for:
- Individuals seeking to maximize muscle growth and strength
- Athletes who need to develop explosive power
- People who have access to a gym and equipment
Tips for Performing Weight Push Ups and Bench Press Safely and Effectively
Weight Push Ups:
- Proper Form: Keep your body in a straight line from head to heels, with your core engaged.
- Hand Placement: Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward.
- Lowering: Slowly lower your chest towards the ground, keeping your elbows slightly tucked in.
- Pushing Up: Push yourself back up to the starting position, extending your arms fully.
Bench Press:
- Proper Form: Lie flat on the bench with your feet flat on the floor. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lowering: Slowly lower the barbell to your chest, keeping your elbows slightly tucked in.
- Pushing Up: Push the barbell back up to the starting position, extending your arms fully.
- Spotter: Always have a spotter present when performing bench press, especially when lifting heavy weights.
Beyond the Basics: Variations and Progressions
Both weight push ups and bench press offer a range of variations and progressions to challenge your muscles and keep your workouts interesting.
Weight Push Up Variations:
- Incline Push Ups: Perform push ups with your hands elevated on a bench or chair. This targets the upper chest more effectively.
- Decline Push Ups: Perform push ups with your feet elevated on a bench or chair. This targets the lower chest more effectively.
- Diamond Push Ups: Perform push ups with your hands close together, forming a diamond shape. This targets the triceps more effectively.
- Clapping Push Ups: Perform push ups and clap your hands together at the top of the movement. This adds an explosive element to the exercise.
Bench Press Variations:
- Incline Bench Press: Perform bench press with the bench angled upward. This targets the upper chest more effectively.
- Decline Bench Press: Perform bench press with the bench angled downward. This targets the lower chest more effectively.
- Close-Grip Bench Press: Perform bench press with a narrower grip. This targets the triceps more effectively.
- Dumbbell Bench Press: Perform bench press with dumbbells instead of a barbell. This allows for a greater range of motion and can help improve stability.
Final Thoughts: Choosing Your Path to Strength
Ultimately, the choice between weight push ups and bench press depends on your individual goals, preferences, and access to equipment. Both exercises offer excellent benefits for building strength and muscle mass, and can be incorporated into your workout routine for a well-rounded and effective training program.
Answers to Your Questions
Q: Can I do both weight push ups and bench press in the same workout?
A: Yes, you can include both weight push ups and bench press in the same workout. However, it’s important to prioritize proper form and recovery to prevent injuries.
Q: How many sets and reps should I do for weight push ups and bench press?
A: The number of sets and reps will depend on your fitness level and goals. Start with 3 sets of 8-12 reps for both exercises and adjust as needed.
Q: What are some common mistakes to avoid when performing weight push ups and bench press?
A: Common mistakes to avoid include:
- Rounding your back: This can put stress on your spine.
- Not engaging your core: This can lead to instability and injury.
- Bouncing at the bottom of the movement: This can reduce the effectiveness of the exercise.
- Locking your elbows at the top of the movement: This can strain your joints.
Q: What are some alternative exercises to weight push ups and bench press?
A: Alternative exercises include:
- Dips: This exercise targets the chest, triceps, and shoulders.
- Chest Flyes: This exercise focuses on chest muscle activation.
- Overhead Press: This exercise targets the shoulders and triceps.
