Push Ups vs Bench Press, which is better or more effective? Which is better for developing mass in the upper body?
This article will discuss the difference between a push-up and a bench press. So, go through it and find out which is better or more effective.
We know both push-ups and bench presses are meant to target the upper part of the body, especially the chest. However, they also target the front shoulders, triceps, and lats (latissimus dorsi muscles) in a pushing motion.
Many weightlifters think Bench Press exercise is the most effective for developing mass and strength in the upper body.
But many also think that both the push-up and bench press exercises are best for upper body. However, there is a lot of confusion about which one is best and which one you should or shouldn’t do.
Therefore, this article will discuss the Push Ups vs Bench Press exercise. Let’sLet’s find out which one is the best or most effective.
Push Ups vs Bench Press
We know both push-up and bench press exercises usually do the same thing and work on the same muscles of the body.
Most professional bodybuilders stated that both the exercise have same result. If one does push-ups and another does bench press exercises, probably both will end up with the same results.
However, to find out more about this, in 2018, some researchers conducted research to find out which exercise is better.
More than twenty moderately trained men were randomly selected and divided into two groups. After that, both the groups were to do their exercises for three days each week for four weeks.
After completing four weeks, researchers found that there is no significant difference between push-up and bench press.
Moreover, they concluded that push-ups and bench press exercises did the same work in developing strength and muscle in the upper body.
However, the push-up is as effective as the bench press for mass and strength in the chest, shoulders, and more. You can also read blogs related to health and similar content here.
Now let’s see the benefits of Push-Ups vs Bench Press in the coming section.
Benefits of Push-Ups VS Bench Press
Now, in terms of the benefits of Push Ups vs Bench Press, we can say that both exercises do the same work.
So, if you want to choose the best for yourself, you can choose at your convenience. Nonetheless, let’s see the benefits of both the exercises, and let’s start with Push up benefits.
Push-up Benefits
Push-up is one of the perfect exercises to gain muscle mass and strength in the upper body part.
It is a compound exercise, which means that it works on multiple upper body muscles simultaneously. Push-up has many variants that work on different muscles like the chest, triceps, arms, etc.
However, you can do all these exercises at home or anywhere without any equipment. It is a very adjustable exercise that a person can do according to their physical ability.
They can even target any specific muscle with a specific Exercise. So, if you want to do push-ups effectively, you can search for, how to do push-ups and types of push-ups for beginners on the internet.
Now that you know the benefits of push-ups, let’s discuss some benefits of the bench press.
Bench Press Benefits
We know that bench press exercise benefits the upper body muscles to gain strength and muscle mass.
Bench press also has many different variations that work on different muscles. And you can adjust the specific exercise according to your specific goals.
However, the bench press is also a compound exercise that targets different upper body muscles. Moreover, it usually benefits the chest, pectorals, arms, and shoulders muscles, depending on the variation of exercise.
The variations of bench press exercises are:
- Traditional bench press- Targets pectoral, shoulders, and arms muscles.
- Incline bench press- Target the upper chest and shoulders muscles.
- Decline bench press- Target the lower chest and shoulders muscles.
- Narrow grip bench press- Target triceps and forearms.
Remember, never do all the variations in the same workout; you may lead to a muscle injury. All these bench press variations need types of equipment like a barbell, dumbbell, and flat bench.
So, if you want to do a bench press, you should be doing it two to three times a week to get the best results.
Hence, you know the benefits of Push Ups vs Bench Press; you can say both the exercises do the same and benefit the same.
Conclusion
In this Push Ups vs Bench Press article, we can conclude that both exercises are effective. Both of them help build up chest, arm, and shoulder muscles and gain strength.
Push-ups and bench presses are adjustable exercises, and you can do them according to your need and physical strengths.
Push-up exercise doesn’t need any type of equipment, but the bench press needs some pieces of equipment like a barbell, dumbbell, and flat bench.
Always remember not to overdo any exercise; this may lead to muscle injury. However, if you are new to Push-Ups or Bench Press, you must do them in the presence of a professional.
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