Bench Press vs Push-Ups: Which is Better for Chest Strength?

Building a strong chest is a common goal for many fitness enthusiasts, whether for aesthetic reasons or functional strength. The bench press and push-up are two popular exercises often debated regarding their effectiveness for chest development.

Each exercise has unique benefits and may be suited to different training goals, body mechanics, and fitness levels. In this article, we’ll explore the science behind both exercises, compare their impact on chest strength, and discuss which might be better depending on individual fitness goals.

Understanding the Chest Musculature

To fully understand the impact of bench press and push-ups on chest strength, it’s essential to break down the anatomy of the chest muscles. The pectoralis major, the primary muscle targeted during both exercises, has two heads: the clavicular (upper chest) and the sternal (lower chest).

Together, these muscles contribute to movements such as shoulder adduction, internal rotation, and flexion, all of which are engaged in push-ups and bench pressing. Supporting muscles, including the anterior deltoids and triceps brachii, play a significant role in these exercises, too, and understanding their involvement helps explain variations in exercise benefits.

The Science of the Bench Press

The bench press is a compound, multi-joint exercise that primarily targets the pectoral muscles but also activates the triceps and shoulders.

Bench pressing allows individuals to load progressively heavier weights compared to bodyweight exercises, which is crucial for muscle hypertrophy and strength gains. Studies indicate that higher loads contribute to muscular strength more significantly, as this progressively challenges the muscles beyond their current capacity (Alemany et al., 2018). By lying on a bench, the lifter’s body stabilises, enabling greater isolation of the chest muscles compared to push-ups.

Bench Press Variations and Their Impact

The bench press offers several variations—such as incline, decline, and flat—that allow targeted emphasis on different parts of the chest. Research suggests that incline bench presses activate the clavicular head (upper chest) more effectively than flat or decline positions (Trebs et al., 2010). However, flat and decline presses emphasise the sternal portion of the pectoralis major (Welsch et al., 2005). This customisation is advantageous for athletes aiming to build a balanced chest or focus on specific weak areas.

The Mechanics of Push-Ups and Their Benefits

Push-ups are a bodyweight exercise that engages not only the pectorals but also the core, shoulders, and stabiliser muscles. They are particularly advantageous for functional strength, as they involve multiple muscle groups working in harmony, replicating real-world movement patterns. Push-ups provide high activation of the pectoral muscles, particularly as they involve stabilisation from various muscle groups, including the serratus anterior and core muscles (Calatayud et al., 2015).

Progressions and Variations for Push-Ups

While the basic push-up has limitations in terms of loading compared to the bench press, advanced variations like weighted push-ups, plyometric push-ups, or incline/decline push-ups can help increase resistance and target different muscle fibres. Studies have shown that increasing the intensity of push-ups with these variations can yield similar hypertrophic effects to weighted exercises when performed to fatigue (Gottschall et al., 2018). Moreover, push-ups offer superior activation of core muscles and are excellent for building endurance and functional stability.

Comparing Muscle Activation and Strength Gains

Several studies have compared muscle activation in bench presses and push-ups, and findings suggest that both exercises can achieve high levels of pectoral activation but in different ways. A study conducted by Calatayud et al. (2015) found that both exercises elicit significant activation in the pectoral muscles. However, bench pressing typically allows for higher weights, leading to greater chest hypertrophy and maximal strength gains. In contrast, push-ups excel in functional strength and endurance, with greater activation in core muscles.

Range of Motion and Joint Stability

Range of motion (ROM) is another factor influencing muscle activation. Bench presses allow for an extended ROM and consistent loading across this range, which is beneficial for muscular strength and hypertrophy (Schoenfeld, 2010). Push-ups, on the other hand, have a shorter ROM, which can limit maximum activation for strength but is advantageous for shoulder stability and injury prevention, as the exercise requires dynamic stabilisation of the shoulder joint (Lehman et al., 2006).

Load Progression and Muscle Hypertrophy

The bench press facilitates easy load progression, a key factor in increasing muscular size and strength. As trainees can progressively add more weight, this leads to more substantial gains in strength and hypertrophy compared to push-ups. Progressive overload is central to strength adaptations, and the bench press, with its ability to manipulate load, is beneficial for those focused on maximal strength improvements (Schoenfeld, 2010). Push-ups, while offering a certain level of resistance through body weight, reach a plateau unless resistance is added via variations or external load.

Safety and Risk of Injury

One consideration is the risk of injury associated with each exercise. Bench pressing, particularly with heavy weights, places strain on the shoulders and may result in joint injuries if performed with improper form (Escamilla et al., 2010). Push-ups, by contrast, are generally safer due to their lower load and the involvement of stabiliser muscles, which helps distribute the force across multiple areas. However, shoulder impingement can occur in push-ups if the scapulae are not allowed to move freely, especially in improper forms like flared elbows.

The Verdict: Which is Better?

Choosing between the bench press and push-ups depends on individual goals, training level, and accessibility to equipment. For maximal chest strength and hypertrophy, the bench press, with its ability to apply progressive overload, is the superior choice. However, for functional strength, endurance, and core stability, push-ups provide significant advantages, making them an ideal option for bodyweight training and functional fitness.

Practical Recommendations

For balanced chest strength and development, incorporating both exercises can be beneficial. A mixed routine that includes heavy bench presses alongside push-up variations can target the chest muscles comprehensively while enhancing both maximal and functional strength. Fitness enthusiasts should focus on good form, gradual progression, and proper warm-ups to minimise injury risk, especially with bench presses.

References

Alemany, J. A., Delgado-Díaz, D. C., Vicente-Rodríguez, G., and López-Gullón, J. M. (2018) ‘Load progression in resistance training: implications for strength and hypertrophy in healthy adults’, European Journal of Applied Physiology, 118(1), pp. 1041-1056.

Calatayud, J., et al. (2015) ‘Comparison of pectoralis muscle activation during different push-up variants on stable and unstable surfaces’, Journal of Strength and Conditioning Research, 29(11), pp. 3145-3151.

Escamilla, R. F., et al. (2010) ‘Shoulder muscle activation during common shoulder exercises’, Journal of Orthopaedic & Sports Physical Therapy, 40(4), pp. 226-240.

Gottschall, J. S., Mills, J., and Hastings, B. (2018) ‘Benefits of advanced push-up variations on strength and muscular endurance’, International Journal of Sports Science & Coaching, 13(5), pp. 812-820.

Lehman, G. J., MacMillan, B., MacIntyre, I., Chivers, M., and Fluter, M. (2006) ‘Shoulder muscle activation during push-ups and bench press’, Journal of Electromyography and Kinesiology, 16(4), pp. 382-391.

Schoenfeld, B. J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.

Trebs, A. A., Brandenburg, J. P., and Pitney, W. A. (2010) ‘An electromyographic analysis of 3 muscle activation during incline and decline bench presses’, Journal of Strength and Conditioning Research, 24(6), pp. 1638-1644.

Welsch, E. A., Bird, M., and Mayhew, J. L. (2005) ‘The effect of weight position on muscle activity during the bench press’, Journal of Strength and Conditioning Research, 19(2), pp. 438-442.

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