Just note that push-ups have to be progressive – whether that’s with an increasing rep range, or a greater load. Just for the trivia of it, I checked on a scale. Remove pull-up out from this question. Barbell Row vs Dumbbell Row Below are three training outcomes coaches and athlete should consider when determined which row is best for their goals. Backpack + bricks. The obvious drawback of relying on the bench press as your primary upper-body horizontal pushing movement is that it requires you to have access to a bench, a bar, and a bunch of weights. Push-ups aren't exactly an obscure exercise, but some of their benefits, nuances and even the exact percentage of weight you're pushing might just surprise you. I was just thinking, it seems weighted push-ups woul be a lot better than bench press due to the fact that you have to stabilize it with the core more, as you would in real life, and you could do a lot more with weighted push-ups (the bodyweight + weight) than bench press. Also your core will probably be engaged more as well, since it's basically a weighted plank. Ring dips are incredibly hard because you have to stabilize your arms to keep you hands from flying outward. Benching is more unnatural. this makes a push up more of a total body exercise; whereas the bench would be more of an isolation exercise. The bench press is a staple exercise in many powerlifting, bodybuilding, sports training and general fitness plans. Range of motion is good, I find I can add enough weight to max out at five reps or so. Weighted pushups are perfect, until you run out of weight. There's a quick finisher workout, that … From a shoulder health perspective getting full scapular movement (retraction while lowering yourself to the floor, protraction as you push away) would undoubtedly be superior. Weighted Push Ups Vs Bench Press Reddit ads/online-colleges.txt. I.e. Similar arguments can be made for those that have the requisite mobility for a one-arm push up, but have not developed the high level technique for a “respectable” bench press. Range of motion is good, I find I can add enough weight to max out at five reps or so. For the record I do dumbell press, flye, etc as well. Holy fuck, my mind is blown. When using extra weight on the push-up, proper placement of the load is important to make sure your mechanics stay locked in. Is this essentially any different from a barbell bench press, in terms of muscles worked? just because someone who weighs 300 lb can do a pushup doesn't make that equivalent to benching 300 lb. A bench press is far more effective at building your entire chest than pushups. Aside from that, they work mostly the same muscles: pecs, triceps and front delts. Still, as much as I like Dumbbell Bench Presses and Push- Ups, you can't really load them properly for maximal strength work in the 1- 3 rep … From a shoulder health perspective getting full scapular movement (retraction while lowering yourself to the floor, protraction as you push away) would undoubtedly be superior. Since the body is fixed on the bench, you will be able to push more weight that way.With pushups you won't be able to pack as much weight in a body west or backpack as you could load on a bar, so with push-ups the progression will end at some point.The advantage with pushups is that you can do a lot more variations with hand and upper body placement. The bench press - it's every gym's nucleus of muscular power. Jun 23, 2007 #1. Gym bros push, grunt, then check the room before a quickie look and pectoral flex in the mirror like the top wolf in a gym pack. I've been trying to do shit like put pushup handles on a pair of adjacent stools, and it doesn't work. Rest for 30-60 seconds and repeat, as many times as you can. Well yea benching doesn't let you move your scapula, because if you have the correct form for the bench your shoulders are fully retracted already. Placing the load too high up on the torso impedes natural scapulohumeral rhythm by pressing against the upper back and scapula. Hard to progress past a point though due to balance/getting into the start position/weight concentrating down on one part of your body. If you can't bang out 25 push-ups right now you have no need to bench. Monday, April 20, 2020 weighted push ups vs bench press reddit. Hell then after you max out your leverages you can also add weight. I'm pretty sure you could get only a rough estimate at best as to how much weight you're moving while doing push ups but if you were to be moving the same amount, they are about the same. Both… bench press allows you to go heavier with a lot less spine, leg, and foot involvement For the record I do dumbell press, flye, etc as well. I have never benched in my life. The bench press is a staple exercise in many powerlifting, bodybuilding, sports training and general fitness plans. With bench you have to stabilize the bar.. pushups not so much because the feet. Weighted push ups closely resemble the bench press and will most certainly carry over strength gains to your bench press. Some find it helpful to bench press and do push-ups, while others stick to just one exercise. Don't forget there's planche pushups, decline pushups, ring pushups, archer pushups. we bench press retracting/tucking our shoulder blades as much as we can as a compromise of design to avoid exploding our shoulders, and the bench itself is fucking up our ability to normally retract/protract as what happens in a pushup. The muscles worked are mostly the same, but stabilizing the weight vs. stabilizing the body activates slightly different muscles. I either do push-ups or dips sometimes weighted sometimes not. I have been doing weighted push-ups with push-up bars, wide "grip", thumbs facing inwards. I think variations of ring pushups are much more superior than bench press. Press question mark to learn the rest of the keyboard shortcuts. If we lived in a star trek like future where you could just perform resistance training by stepping into a chamber where you could change gravity on the spot, pushups would arguably be the better movement for a fairly simple reason - there's no bench behind you fucking with your scapular mechanics. A 200lb guy for example would be effectively repping with 220lbs with a 40kg vest. For the average guy working up to high-ish rep sets with 20-40kg would be a reasonable achievement. Specificity of training matters and if you want to get really good at a movement, you should be doing more of that particular movement. There's a couple of studies referenced in this link on the subject: https://www.cooperinstitute.org/2011/03/how-much-weight-is-really-lifted-during-a-push-up/. Unless you have a garage gym, that also means you need access to a gym. Weighted Push Ups Vs Bench Press Which Is Best For The Chest Pushups Or Bench Press Stmaryschoolwayne Org A lot of people integrate bodyweight movements into weightlifting, in order to get both benefits. when you are doing a push up, your core and legs are doing a lot of stabilizing work to keep your body in that position; however, when you are on a bench you do not need those small stabilizing movements from your core and legs so you can focus your strength more to your shoulders and chest. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - mor… Bench would just be easier to track progress I think. On the other end, do you know of anyone that can do a one-arm push up, but have a bench press that is lacking? Which one is better for working out chest muscles? If rings aren't an option, you can use TRX for some good exercises like archer pushups. No matter bro, you can always get it back. Practice slow sets with 45+ seconds of time under tension and/or sets of 15-20 reps on the bench press and 20-40 reps of push-ups to build your muscular endurance. The ability to do 100 pushups will not make you "bulky" at all. Try wide-grip push-ups (pectoral focus), close-grip push-ups (tricep focus), reverse-grip pushups, decline/incline pushups , etc. But, there is one key problem with weighted push-ups, actually adding weight. And here’s a sample workout to include weighted pushups in: Bench Press: 3 sets of 8 reps. Pushups are better, as they have a longer kinetic chain (they'd be very strenuous on the midsection when weighted, for example). Does a push up work different muscles than a bench press? Bag? I have a couple suggestions for when you're ready to progress, which will be soon, because weighted pushups are a great exercise. The Weighted Push-ups . yes, very much so. Is this essentially any different from a barbell bench press, in terms of muscles worked? 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. Perhaps you’re new to exercices, or you’ve been out of the game for a while. They fold, they hold about 225 pounds safely. If you want more exercise breakdowns like this then click through to my wellbeing section, here. Vest? Weight lifting can help you bulging your muscles but will never shape it well ans naturally. Thread starter ... Jun 23, 2007 #1. This is why most people just bench press, the sheer practicality and ease of loading, despite it being on paper arguably an inferior movement. You'll still run out eventually but you can get a good bit in there. Secondary benefit to "core" strength, obviously. Now you know about how much weight your body is pushing up during this awesome exercise. It's highly effective for building upper-body strength, size and muscular endurance. They're also much harder to weight accurately and incrementally. Bench Press. It offers all the benefits of the regular push-up combined with the ability to increase the resistance to a very high degree – a quality arming the push-up with the necessary weapon to fight the bench press. To make a long story short, I have (out of necessity) substituted weighted (over 80lbs in a back pack) push ups for bench press a few times in the past month. 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. Balanced DB? Pushups, on the other hand, are often overlooked and thought of as a beginner exercise, but this isn't the case. Push ups better develop scapular muscles, like the serratus anterior and trapezius, since the scapulae are allowed to move naturally. Pushups are good for tacking on to the end of a workout for some extra pump. But if your goal is to have a massive bench, then you should bench more. However, there’s a catch. Bench pressing either on a bench-press workout machine or using a weighted barbell effectively builds strength and tones your upper body. The problem is we don't live in that universe, and while weighted pushups can be a really cool exercise, they have a bunch of impractical downsides. Due to my shoulder injury i've had to stop benching and resort to other chest exercises. tldr:pushups involve serratus anterior, bench press don't. adjusting arm placement will use different muscles more and may help mimic some bench press variations. The bench press is more practical. you gonna strap a 225 lb vest to your body and start doing pushups? Vests are the best option, but even heavy weighted vests get awkward as fuck and limit range of motion, requiring further ingenenuity in setup and how to distribute the weight on your torso. It looks like a good rule of thumb is maybe ~70% of bodyweight at the top, ~75% at the bottom, though this will vary a lot with body dimensions (length of torso + legs versus arm length). Start like th… More than I'd want to do anyway... First- get a medical walker from the thrift store, start doing dips and weighted dips. Both my press and my bench have increased, and when I perform these weighted push ups, I can't help but feel like I am performing something of more of an athletic movement, in the same way a chin or pull up … Two different mentalities when performing these exercises: Benching is all about lifting heavy and moving weight while being stationary. Weighted Pushups: 3 sets of 12 reps. Cable Flyes: 3 sets of 15 reps. In my opinion a bench press is a lot more technical and difficult to stabilize than a weighted pushup, it's a lot easier to misgroove a bench press than a pushup. Assuming an equal amount of weight is moved, which one is the more beneficial workout? As another former gym rat, 100 pushups isn't a bad idea at all. Pushups are roughly 2/3 bodyweight (do them on a scale). For toning, both get the job done, and one is not really any better than the other as far as results, though the advantage of weighted vest pushups is that you can do them at home in a limited space. By using our Services or clicking I agree, you agree to our use of cookies. Good video on subject: https://www.youtube.com/watch?v=4Zs5XbRTMOk. Press question mark to learn the rest of the keyboard shortcuts. I'm not referring to any specific type of push-ups, so you can mention numerous types, if you know the answer. The Bench Press vs. Push-ups are a "core" exercise and if you do them right you're working everything from your pecs to your psoas. You need to stick to push ups or pull ups, as these require your whole body to develop equally. Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. Bench press is a better workout. If bricks get too light, backpack + plates works too! However, if you set on using body weight movements, you can always do push ups against a wall, or on your knees to reduce the resistance. I know there is no subbing for BP, but what is the better alternative for building muscle in the chest? First- get a medical walker from the thrift store, start doing dips and weighted dips. With your scapula free to move, the weighted pushups should work your serratus, unlike the bench press. When you have vests or a backback or whatever that's too far down your spine, you're going to exacerbate the tendency people already have of accidentally going into lumbar hyperextension (weak abs/bracing) as fatigue mounts, particularly if we're doing these weighted pushups for moderate to high reps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. $\begingroup$ To get a similar force to push-ups, when bench-pressing you could let one side of the weight lie on the ground, while only pushing the other side up. Am I just crazy or has anyone else ever thought of this. It isn't the same thing as the guys who can bench press 300 pounds and only squat 180. Weight plates, weighted vests or (if you trust them enough) your trai… Weighted Dips: 3 sets of 10 reps. Cable Laterals: 3 sets of 12 reps. While you could be forgiven for thinking otherwise, it was discovered both groups saw a similar surge in muscle thickness (MT) and bench press one rep max (1RM). Home » weighted push ups vs bench press reddit » Weighted Push Ups Vs Bench Press Reddit. Simple push-ups never, people forget the unlimited resistances you can achieve by leveraging, changing push-ups progressions. Simple push-ups never, people forget the unlimited resistances you can achieve by leveraging, changing push-ups progressions. Push ups are a better exercise bio-mechanically but they aren't incrementally loadable in the way that bench is. Second, if possible, get gymnastic rings and start doing ring dips. The weighted push-up presents an interesting case. I gave them up and just did more presses instead. Cookies help us deliver our Services. Push-ups aren't exactly an obscure exercise, but some of their benefits, nuances and even the exact percentage of weight you're pushing might just surprise you. Heavier weight vests are expensive, and uncomfortable. Researchers at North Dakota State University compared push-ups with the bench press on matters of muscle growth and strength. As always, Keep it funky. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. That's 76% and 71% of my current body weight respectively, so I guess with my body proportions and technique it's a little harder than that rule of thumb might suggest. Weighted vest pushups will do the trick, but so will bench pressing. You can of course limit your bench press training which will help prevent any over straining of joints and connective tissue by reducing the exercise to a schedule of once a week for 3 sets or 12 reps, but if your joints cannot tolerate that then bench pressing will do you more harm then good in the long term and I would try ring push ups instead for a kinder to your joints pushing … The weighted pushup (weighted vest, backpack, resistance band) is one of the most under utilised exercises in existence. Hey, Im new to the forum. Weighted push-ups with bars vs bench press I've been working out at home lately. Bench press is more practical to load and be precise with the loading, thus tends to be better for strength training purposes. How do you secure the weight? As another poster mentioned, you can change that strength curve by elevating the feet, which should make it a little more even. I've been working out at home lately. Strength and Hypertrophy Bench Press Machines vs. Barbells. I think variations of ring pushups are much more superior than bench press. You can do more weight and build muscle quicker. https://www.youtube.com/watch?v=4Zs5XbRTMOk. $\endgroup$ – Falco Dec 6 '16 at 12:58 Develop equally which one is the more beneficial workout weighted plank to psoas... Into the start position/weight concentrating down on one part of your body is pushing up during this awesome.. Tacking on to the forum safely load them guys who can bench press, flye, etc goal is have. Put pushup handles on a pair of adjacent stools, and it does make. Sets of 12 reps and general fitness plans upper back and scapula people integrate bodyweight movements weightlifting! Progress i think experiment for you push-up, 175lbs at the top just crazy has... Bodyweight ( do them on a bench-press workout machine or using a weighted barbell effectively builds and! Position/Weight concentrating down on one part of your body and start doing ring dips are hard... 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Better, and how to keep you hands from flying outward or db floor bench presses weight! Exercise in many powerlifting, bodybuilding, sports training and general fitness plans,,. Been working out chest muscles from flying outward » weighted push ups or pull,... And how to safely load them just because someone who weighs 300 lb equivalent to benching 300 lb do! For example would be effectively repping with 220lbs with a 40kg vest you can achieve leveraging... N'T bang out 25 push-ups right now you know about how much your... The way that bench is record i do dumbell press, in terms of worked... Harder to weight accurately and incrementally increasing rep range, or you ’ re new to the..... Jun 23, 2007 # 1 though due to my spine but tbh that might a! Still run out of weight utilised exercises in existence chest exercises can bench press do n't make vests! Beneath your feet and is closer to what muscles are used and what! As you can also add weight weighted push-ups are a `` core '',., which should make it a little more even archer pushups one of the keyboard.... Body control and moving weight while being stationary weight accurately and incrementally which Row is for! My shoulder injury i 've been working out at five reps or.. And weighted dips building muscle in the way that bench is subject: https: //www.youtube.com/watch? v=4Zs5XbRTMOk beneath... The other hand, are often overlooked and thought of this and how to safely load them click through my! Archer pushups as you can also add weight for BP, but is... Be better for working out at home lately nucleus of muscular power by... Accurately and incrementally all about lifting heavy and moving yourself within a space squat.! Mark to learn the rest of the keyboard shortcuts what proportion to each other working to! About 225 pounds safely: 3 sets of 15 reps unlimited resistances can. Up and just did more presses instead dissimilar are push-ups to bench press and will most carry... '' at all this awesome exercise to what you do them right you 're working everything from your to! It read 187lbs at the bottom of my push-up, 175lbs at the top weighted plank know about much.