Bench Press Or Push Ups

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The bench press is the standard for increasing upper body pushing strength. Now lets move on to the bench press.

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I am sure that you have seen people do clap your hands push ups before.

Bench press or push ups. The push up will keep you honest about building pound for pound strength. If you want to be able to push as much weight as possible theres no better choice than the bench press. It is the number one choice for building big and strong pecs triceps and deltoids.

However if you are only doing the bench you are severely shortchanging your progress both in strength and muscle size and potentially setting yourself up for injury. Instead of pressing a heavy bar youre pressing your body weight. And unlike weight training exercises you can lift more explosively by doing push ups.

Developing the chest muscles with push ups and bench presses can also help improve posture. In other words for an average 200 pound person doing one pushup is similar to but not exactly the same as doing one repetition on a bench press with about 112 pounds of weight. Push ups and bench press mainly do the same thing they target chest front shoulders triceps and lats in a pushing motion.

However when doing bench press the weight moves and the upper body is stabilised on a bench which makes it easier to focus on your chest and push more weight. The push up is essentially a bench press turned upside down. When you do a push up you lift approximately 60 of your bodyweight.

The push up can be a good starting point before moving on to bench pressing. Yes push ups and the bench press both develop mass and strength of the chest triceps and shoulders but they do vary in other ways. Push ups are a great exercise to develop explosive speed training for the bench press.

The bench press and the push up as discussed in the above research finding section can help lifters who may struggle with general pressing strength and muscle development of the triceps. While push ups can help you create greater relative strength the bench can foster greater absolute strength. Weight training will help us build size and strength a little bit faster however we should still incorporate some calisthenics into the workout.

The same muscles of your chest anterior deltoid and triceps activate similarly during both exercises showed a study published in the journal of strength and conditioning research published in 2015. While both push ups and bench pressing are full body lifts that require full body tension push ups have a more core dominant component. Based on these calculations we can say when you are doing a push up you are lifting about 56 of your body weight the other 44 is held up by your feet.

First step is.

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