You’ve likely been doing push-ups since childhood, but you may be less familiar with bench presses. Both exercises can help build a strong upper body and core muscles. While you can incorporate both into your routine, there are cases where one may be more beneficial than the other. Here’s everything you need to know about the push-up vs. bench press, including how to do them properly, the muscles they target, and the pros and cons of each.
Push-Ups
Here’s how to do a push-up with proper form:
Start in a high plank position with your hands shoulder-width apart and fingers pointing forward. Your body should be in a straight line. Lower yourself down towards the floor by bending your elbows, making sure they point back towards your hips. Keep your head aligned with your back and try to lower down until you almost touch the ground. Press yourself back up until your arms are fully straight.
Muscles worked:
- Pectoral muscles (chest)
- Anterior deltoids (front shoulders)
- Triceps (back of arms)
- Stabilizer muscles in your core, shoulders, and upper back
Pros:
- Can be done anywhere
- Improves upper-body strength
- Enhances core stability and posture
- Offers various variations to target different muscle groups
Cons:
- May not be challenging enough for advanced training goals
- Could cause discomfort in wrists if form is incorrect
- May exacerbate pain in shoulder or elbow injuries
Bench Presses
Here’s how to do a bench press properly:
Lie on a bench with your hands on the barbell slightly wider than your shoulders. Lift the bar off the rack and slowly lower it to your chest. Press the bar back up while keeping your feet stable on the ground.
Muscles worked:
- Pectoral muscles (chest)
- Anterior deltoids (front shoulders)
- Triceps (back of arms)
- Stabilizer muscles in your core, shoulders, and upper back
Pros:
- Great for improving upper-body strength
- Can use various equipment for horizontal pressing
- Allows for greater load progression
- Offers different variations to target specific muscles
Cons:
- May offer less range of motion compared to push-ups
- Requires gym equipment
- May need a spotter
- Improper form or lifting too heavy can lead to injury
The Bottom Line
Both push-ups and bench presses have their benefits. Consider incorporating both into your routine to build a powerful upper body. Bench presses may be better for maximal strength goals, while push-ups can improve core stability and posture. You can also use push-ups as a warm-up exercise for bench pressing or as an accessory movement to build shoulder stability and core strength.
