Push Ups Vs Bench Press | Which is Better for Building Muscle?
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- Опубликовано: 4 окт 2024
- If you want to build muscle in your upper body, push-ups and bench press are two of your best options. But which one is better, and why? And if you don’t have access to a bench, can you still get great results with just push-ups? This video explains how to get the most out of each exercise for optimal muscle growth, while also keeping your shoulders healthy.
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TIME STAMPS
0:25 How to train to make muscles grow
3:11 Considerations for shoulder health
5:08 How many reps on bench to maximize growth?
7:00 Which is better - push-ups or bench press?
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.
Bench press is great for building musce but at what cost its risky my friend just tore his chest muscle i use pushups and also use weight on my back with homemade contraption
Excellent advice! Push ups are a fantastic squad exercise. If a whole team is training then knocking out 5-10 rounds of push ups, pull ups, burpees, squats and sprinting does the job!
What I dont understand is why a pushup is so much easier than bench pressing an equivalent weight. Its often said that you lift 60-70% of your body weight in a push-up. I'm 198 lbs and 6' 1". Flat benching 135 lbs is waaaay more difficult for me than a push-up.
Tough to say for sure but what comes up for me is the skill component of bench press. Your experience isn't unusual if someone has been doing pushups for a long time but is relatively new to bench press.
I believe the that it's because of the balance in the bar your using different muscles in the shoulder vs when doing pushups.. the chest press machine is very similar to a push up . I can bench press 250 and I can chest press 350
Same happened to me, i'm 80kg and i'm 1.79m tall. I can do between 2-3 push ups with a 60~ kg person on my back, but i can only bench press around 70kg
While I agree that the bench can build more mass than regular pushups, I don't know if they'd be better for pec development than DEFICIT pushups. I stopped doing floor push-ups once I discovered deficit push-ups. The range of motion is crazy and you never kiss the floor. I use 2 aerobic platforms. I'll never go back to floor push-ups
Push-up is superior if one is able to conveniently load it. But that's a bit of a trick and expense. Now one can develop some amazing chest size w/ high rep push-up routines. The problem there is the shoulders can't take it. You'll pay the price when you get older. Consequently, for muscle size bench press makes the most sense.
great physiological breakdown
The benchpress isposdible to load. The push ups are limited in that since. And I promise you that if you get your 80 kgs bench ftom say 80 kg to 120 kgs doing fives, you will benot only stronger but bigger to
Another great video, thank you so much!
Thank you for watching and for your comment!
250-300 pound people can usually be good benchers, but not so good with pushups. The more weight a big guy can put on, the bigger his bench is, but all that weight hurts him in pushups. Skinny guys can be great at pushups and still not good benchers. It must be leverages.
Also needs to be considered that the larger people weigh more, and most of that weight is not in their chest and arms, so they are lifting more weight per pushup rep. It's objectively more work.
I weight 320 I can do 70 correct pushup straight I benchpess 575 as well
I'm not the strongest for my size but I'm decent
Very informative.
Glad you found it helpful!
And what about bench press vs dips 😏
Different movement pattern. Both bench press and pushups involve pushing something horizontally away from the chest. A dip is a downward push. Dips have comparatively more tricep than pushups and bench press, even if the dip is being done in a way to bias the chest.
If you want to get strong at pushing a weight while laying on the floor gripping onto a bar or handles then yea do bench press
If you want to get a strong functional body that works as a unit and carries over to everyday real world movements, makes you better at sports and builds a strong core while building muscle then stick with the push up
Aslong as you take the muscle to and beyond failure using weight Overload, mechanical over load etc you will grow muscle
Bench press is not better at it than limited range bench press movements
Good points. You're missing one piece of the puzzle though - force output. For muscle growth, you're exactly right that taking the muscle close to failure, regardless of rep range, can result in muscle growth. But for strength, meaning maximum force output, high loads work better. It's a good example of the specificity principle.