When it comes to chest training, push-ups, and bench presses are two of the first names on the list. Both use pressing motions and work similar muscle groups but with totally different movement patterns. 

The concept of the push-up is simple — assume a high plank position, come down to the floor, and push up while keeping a straight line. Even with its simplicity, the benefits of push-ups are well-known throughout the scientific literature. 

Regarded as one of the big three powerlifting moves, the bench press requires you to press a weighted barbell above you. Like the push-up, the bench press benefits are widely published.

With the popularity and well-known benefits of both movements, which takes the prize as the best chest exercise? We settle the push-ups vs. bench press debate once and for all, giving you a detailed breakdown below.

Push Ups Vs. Bench Press: Key Information

Starting Position 

The starting position refers to the position in which you start each movement. This is once you’ve performed the initial setup procedure. 

The push-up starts with the body in a prone position facing the floor in a high plank position. There should be a straight line from the heels to the head. You lower your body to the floor by flexing your elbows to initiate the movement. 

The bench press starts with the body in a supinated position, with the back against the bench pad. Your head back and hips should be kept against the bench pad. Your head will be looking forward, with the weight directly above your chest.

To initiate the movement, you flex your elbows, allowing the weight to come closer to your chest.  

Muscle Activation 

Both movements target the same large muscle groups. The key differences relate to the hand position and variations performed. These are the common primary movers for both exercises:

• The Pectoralis Major.
• The Anterior Deltoids.
• The Triceps Brachii.
• The Scapula Stabilizer Muscles.
• The Core Musculature. 

Research comparing muscle activation in the primary muscle groups for both movements is limited. However, there is research looking at different activation rates in pressing variations.

A recent study looked at differences in muscle activation when performing push-ups using different grips. Results showed that a narrow grip showed greater activation of the pectoralis major and triceps brachii muscle groups. 

A study examining different grip widths in the bench press showed largely the same results. Muscle activation of the triceps brachii was significantly greater when using a narrow grip compared to a normal grip. 

A difference of around 4% in tricep muscle activation was shown when using a narrow vs normal grip (16% vs. 12%). This is a measure of how hard a muscle is working.

Intensity 

A push-up is a bodyweight movement, while the bench press is a weighted movement. Different methods can be used to change the exercise intensity. 

When performing the push-up, a weighted vest can add to your body weight. Alongside this, different push-up variations can be used to increase the difficulty. These also change the muscle activation.

While the push-up can be made more challenging, there is a lower ceiling when increasing the movement intensity. Because of this, it’s commonly used after weighted movements such as the bench press or as a quick exercise.

Changing the bench press intensity involves a much more simple process of adding more weight. This can be done according to your ability level and doesn’t have a max intensity. 

As an open-chain kinetic movement, it’s also harder to perform due to the added stability requirements. Open-chain kinetic movements are movements performed where the limbs are free to move. 

Because of the bigger intensity, the bench press is often seen as the superior strength movement. However, both movements can have potential strength applications if suitable loading is used.

Researchers performed a study looking at the differences in strength improvements between the push-up and bench press movements. In a clever study design, they adjusted the push-up intensity by using heavy resistance bands. This was done to account for potential loading differences.

Results showed that both exercises showed significant improvements in strength levels compared to the control condition. No significant differences were shown between the push-up and bench press groups. This suggests that if the relative load is similar, comparable strength gains can be seen.

Accessibility  

In terms of accessibility, the push-up is the clear winner. It requires no equipment, has no barrier to access, and is simple to perform. Because of this, it’s accessible to all ability levels and requires no initial investment. 

The bench press requires a barbell or suitable weights as a minimum to be performed. With this, there may be an initial barrier to access or an initial cost required. This means it might not be accessible for populations who don’t have the equipment or can’t afford a gym membership.

Variations 

Both movements offer several useful variations. These change the muscles worked or relative contributions of the primary and secondary movers. Each of these can be programmed depending on ability level and training goals.

When it comes to exercise variations, the push-up is the clear winner. However, the bench press has some useful bench press variations. It can also be performed as a dumbbell bench press using different angles.

That said, it still doesn’t have as many as the push-up. The table below shows some of the common variations for each exercise. 

Who Should Prioritize Bench Presses?

The barbell bench press is a compound pressing exercise that uses a functional pressing movement pattern. It’s an open-chain kinetic exercise because your arms move freely when performing the press. 

The main populations that should prioritize the bench press movement include:

• Strength Athletes And Powerlifters — The bench press is often used as an objective measure of strength in strength athletes. In powerlifters, it’s one of the big three powerlifting movements that are used in competition. Therefore, it should be prioritized for sport-specific performance gains. 
• Olympic Weightlifters — Olympic weightlifters perform most of their weight training overhead using movements such as the snatch clean and press. The chest and tricep muscles are the primary muscle groups in both movements, helping press weight away from the body. This means that the bench press can be used for overall power development. 
• Functional Fitness Athletes — Improving upper body strength and muscle development in the chest and triceps can increase pressing performance. Common functional movements include burpees, handstand push-ups, and hip thrusters. With each of these requiring different amounts of pressing strength, the bench press can form part of a functional routine. 

Who Should Prioritize Push-Ups?

The push-up is a versatile bodyweight movement that uses a functional pressing movement. Instead of weight, it uses your body weight as resistance. It’s classed as a closed-chain kinetic exercise as your hands stay firmly against the ground during movement.

These are the populations who will benefit the most from performing push-ups:

• Recreational Gymgoers — The push-up uses no equipment, has no barrier to access, and uses a simple movement pattern. It teaches the foundational pressing movement that can be applied to more advanced exercises. Therefore, it’s a great movement to include recreational gymgoers who have yet to develop the skill for advanced movements.
• Functional Fitness Athletes — The push-up uses the chest, triceps, and shoulder muscles, each of which is heavily involved in many functional movements. The movement pattern replicates pushing open a door or pushing up from the floor. With this, it’s a great exercise to include as a functional fitness athlete to improve functional movement.
• Bodyweight Training Enthusiasts — The push-up is a bodyweight exercise that uses the body as the main resistance. Furthermore, different variations can be performed to change the difficulty level. Because of these points, it’s a great movement for bodyweight training enthusiasts. 

How To Program Each Exercise

Both movements are classed as compound functional pressing exercises. Both work the chest, shoulders, and triceps as the primary movers. 

The correct way to program each exercise is based on the movement requirements and possible exercise intensity. 

The Push-Up

The push-up is a simple bodyweight exercise requiring no equipment. These are our three best programming recommendations:

• At-Home Workout — With no equipment needed, it’s great as part of a quick workout at home. Find a suitable space and perform the suggested repetitions according to your training goal.
• Bodyweight Circuit — The push-up requires minimal set-up time. Use it as part of a conditioning circuit alongside burpees and high knees. 
• Accessory Chest Exercise — Perform it as a finisher exercise after your compound weighted movement. These may include the bench press or barbell pullover.

As a bodyweight exercise, you don’t need to worry about loading recommendations. The difficulty level can be changed by using a weighted vest or performing different push-up variations. Use the programming table below to find your suggested sets and repetitions.

The Bench Press

The bench press is a weighted pressing exercise that requires equipment. It’s performed in powerlifting competitions and is often used to develop strength. Here’s how to program it:

• Powerlifting Routine — As one of the big three movements, perform it as part of your weekly training routine. This helps to develop the strength and movement patterns needed for performance.
• Functional Fitness Session — Program it alongside other multi-joint, functional exercises to improve everyday activity. This includes the barbell squat and the lunge. 
• Dedicated Pressing Day — Dedicate a full session to the bench press, using it as your main compound movement. The rest of your session can consist of single-joint movements and accessory work. Examples include the dumbbell fly and cable crossover.

As a weighted exercise, you use different loading recommendations depending on your training style. These are based on your one repetition maximum or 1RM. This is the maximum amount of weight you can lift for one repetition with good form. 

Use the table below as a general guide:

Conclusion

Whatever your training goal, the push-up and the bench press can be used to help accomplish it. Both use functional pressing movements that involve the chest, shoulders, and triceps. Both have several well-documented benefits to prove their exercise quality. 

The key differences relate to intensity and equipment requirements. These are the main things to consider when deciding how to program them.

Who wins? Well, each offers different benefits depending on your training goals and ability level. Use them correctly as part of your training and both can become versatile exercises well worth performing.

Frequently Asked Questions