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. I either do push-ups or dips sometimes weighted sometimes not. Hey, Im new to the forum. Home » weighted push ups vs bench press reddit » Weighted Push Ups Vs Bench Press Reddit. You need to stick to push ups or pull ups, as these require your whole body to develop equally. 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. Weighted push ups closely resemble the bench press and will most certainly carry over strength gains to your bench press. The problems Im facing is, I know push ups add strength and endurance, but I thought if adding a weight vest( 75 lb weight vest ) and … By using our Services or clicking I agree, you agree to our use of cookies. I'm not referring to any specific type of push-ups, so you can mention numerous types, if you know the answer. Bench pressing either on a bench-press workout machine or using a weighted barbell effectively builds strength and tones your upper body. For the average guy working up to high-ish rep sets with 20-40kg would be a reasonable achievement. And here’s a sample workout to include weighted pushups in: Bench Press: 3 sets of 8 reps. 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. 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). Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. Weight plates, weighted vests or (if you trust them enough) your trai… Pushups With Weighted Vest Vs. Weighted Push Ups Vs Bench Press Reddit ads/online-colleges.txt. Toddler on your back is quite effective for weighted push ups. Just note that push-ups have to be progressive – whether that’s with an increasing rep range, or a greater load. tldr:pushups involve serratus anterior, bench press don't. Simple push-ups never, people forget the unlimited resistances you can achieve by leveraging, changing push-ups progressions. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - mor… 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. Weighted Pushups: 3 sets of 12 reps. Cable Flyes: 3 sets of 15 reps. I have been doing weighted push-ups with push-up bars, wide "grip", thumbs facing inwards. 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 … Research says weighted push-ups are MORE effective than the bench press. Second, if possible, get gymnastic rings and start doing ring dips. adjusting arm placement will use different muscles more and may help mimic some bench press variations. The weighted push-up presents an interesting case. Pushups are about body control and moving yourself within a space. No but if a guy that big can do a pushup (correctly) they likely can already bench 225 which would be a great number to start at. They're also much harder to weight accurately and incrementally. SuP. I.e. I know there is no subbing for BP, but what is the better alternative for building muscle in the chest? $\endgroup$ – Falco Dec 6 '16 at 12:58 Push-ups are a "core" exercise and if you do them right you're working everything from your pecs to your psoas. But, there is one key problem with weighted push-ups, actually adding weight. Holy fuck, my mind is blown. Balanced DB? Weighted Push Ups Vs Bench Press Which Is Best For The Chest Pushups Or Bench Press Stmaryschoolwayne Org Backpack + bricks. Bench would just be easier to track progress I think. You can do more weight and build muscle quicker. You'll still run out eventually but you can get a good bit in there. No matter bro, you can always get it back. Is this essentially any different from a barbell bench press, in terms of muscles worked? Yes Bench press > pushups but your examples are terrible. As always, Keep it funky. 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. If you can't bang out 25 push-ups right now you have no need to bench. 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. 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. Thread starter ... Jun 23, 2007 #1. However, there’s a catch. Just like chins vs pulldowns, you can “cheat” on a bench press but can’t cheat on a pushup…a pushup , like a chin must be done in strict form…but as the others have stated, loading for a pushup is cumbersome and difficult…unless you have a female training partner and can get her to provide the additional loading… 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). The ability to do 100 pushups will not make you "bulky" at all. I've been trying to do shit like put pushup handles on a pair of adjacent stools, and it doesn't work. yes, very much so. The Weighted Push-ups . 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. There's a quick finisher workout, that … If rings aren't an option, you can use TRX for some good exercises like archer pushups. https://www.youtube.com/watch?v=4Zs5XbRTMOk. Weighted pushups are perfect, until you run out of weight. The bench press is a staple exercise in many powerlifting, bodybuilding, sports training and general fitness plans. It's highly effective for building upper-body strength, size and muscular endurance. Aside from that, they work mostly the same muscles: pecs, triceps and front delts. Weighted push-ups with bars vs bench press I've been working out at home lately. 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. 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. (Personally they don't make weighted vests small enough for me to attempt to experiment for you. Now you know about how much weight your body is pushing up during this awesome exercise. Bag? I think the question would be more reasonable if comparing them “apple to apple”: benching weights vs push-ups; They both hit the same muscle groups, and it’s weight training vs bodyweight training. The muscles worked are mostly the same, but stabilizing the weight vs. stabilizing the body activates slightly different muscles. 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. Push ups are a better exercise bio-mechanically but they aren't incrementally loadable in the way that bench is. Range of motion is good, I find I can add enough weight to max out at five reps or so. 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/. The weighted pushup (weighted vest, backpack, resistance band) is one of the most under utilised exercises in existence. Hard to progress past a point though due to balance/getting into the start position/weight concentrating down on one part of your body. Jun 23, 2007 #1. Rest for 30-60 seconds and repeat, as many times as you can. I gave them up and just did more presses instead. 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. Just for the trivia of it, I checked on a scale. Range of motion is good, I find I can add enough weight to max out at five reps or so. Assuming an equal amount of weight is moved, which one is the more beneficial workout? Bench press is more practical to load and be precise with the loading, thus tends to be better for strength training purposes. Also your core will probably be engaged more as well, since it's basically a weighted plank. $\begingroup$ 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. 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. Press question mark to learn the rest of the keyboard shortcuts. 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. 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. Cookies help us deliver our Services. Don't forget there's planche pushups, decline pushups, ring pushups, archer pushups. A 200lb guy for example would be effectively repping with 220lbs with a 40kg vest. Hell then after you max out your leverages you can also add weight. 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? I think variations of ring pushups are much more superior than bench press. 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. Strength and Hypertrophy Bench Press Machines vs. Barbells. Start like th… 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 … For the record I do dumbell press, flye, etc as well. With your scapula free to move, the weighted pushups should work your serratus, unlike the bench press. For the record I do dumbell press, flye, etc as well. Bench Press. Pushups are good for tacking on to the end of a workout for some extra pump. As another former gym rat, 100 pushups isn't a bad idea at all. Bench press is a better workout. Perhaps you’re new to exercices, or you’ve been out of the game for a while. Weight Training Pushups and Bench Presses. So bench is much more useful for training maximal upper body strength, even though push ups are better for shoulder health, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Hell then after you max out your leverages you can also add weight. 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. You wouldnt need a 225lb vest, just weights on your back or something and even then you gotta take into account the bodyweight your already moving. Which one is better for working out chest muscles? just because someone who weighs 300 lb can do a pushup doesn't make that equivalent to benching 300 lb. 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. Pushups, on the other hand, are often overlooked and thought of as a beginner exercise, but this isn't the case. Try wide-grip push-ups (pectoral focus), close-grip push-ups (tricep focus), reverse-grip pushups, decline/incline pushups , etc. Does a push up work different muscles than a bench press? Due to my shoulder injury i've had to stop benching and resort to other chest exercises. 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. This is why most people just bench press, the sheer practicality and ease of loading, despite it being on paper arguably an inferior movement. Unless you have a garage gym, that also means you need access to a gym. I have never benched in my life. The bench press - it's every gym's nucleus of muscular power. - the same how it is easier to lift one side of a table instead of lifting the whole table. Simple push-ups never, people forget the unlimited resistances you can achieve by leveraging, changing push-ups progressions. As another poster mentioned, you can change that strength curve by elevating the feet, which should make it a little more even. 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. Both… Secondary benefit to "core" strength, obviously. How similar or dissimilar are push-ups to bench presses, in regards to what muscles are used and in what proportion to each other? 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. 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 … If this is you, then using the bench press could be an option, as you’ll be able to use lighter weights to build up your strength and power. 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. A bench press is far more effective at building your entire chest than pushups. 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. I don't know about that, bench press feels healthier for my shoulders than overhead press and pushups exactly because I can use the bench pad to set up my shoulderblades really good. More than I'd want to do anyway... First- get a medical walker from the thrift store, start doing dips and weighted dips. Press question mark to learn the rest of the keyboard shortcuts. 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. The most notable of which is how to safely load them. The bench press is a staple exercise in many powerlifting, bodybuilding, sports training and general fitness plans. The bench press is more practical. 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. This will be much easier and is closer to what you do with your body weight. First- get a medical walker from the thrift store, start doing dips and weighted dips. If you want to build impressive chest muscle, I recommend the bench press. I think variations of ring pushups are much more superior than bench press. With bench you have to stabilize the bar.. pushups not so much because the feet. I have been doing weighted push-ups with push-up bars, wide "grip", thumbs facing inwards. Some find it helpful to bench press and do push-ups, while others stick to just one exercise. But if your goal is to have a massive bench, then you should bench more. Remove pull-up out from this question. Weighted Dips: 3 sets of 10 reps. Cable Laterals: 3 sets of 12 reps. When using extra weight on the push-up, proper placement of the load is important to make sure your mechanics stay locked in. It isn't the same thing as the guys who can bench press 300 pounds and only squat 180. I've been working out at home lately. The latter ones clearly shape your chest muscles better, while weight lifting is a good add-on to serve you a little bit of a cheat, but it shouldn't be overdone, when you seek to strengthen your back, shoulders and everything around your chest that actually give you a real look. Researchers at North Dakota State University compared push-ups with the bench press on matters of muscle growth and strength. How do you secure the weight? Ring dips are incredibly hard because you have to stabilize your arms to keep you hands from flying outward. Push ups better develop scapular muscles, like the serratus anterior and trapezius, since the scapulae are allowed to move naturally. Monday, April 20, 2020 weighted push ups vs bench press reddit. Vest? Heavier weight vests are expensive, and uncomfortable. Good video on subject: https://www.youtube.com/watch?v=4Zs5XbRTMOk. It's highly effective for building upper-body strength, size and muscular endurance. You can, for example, do 20 burpees+pushups with your weight vest on, then immediately follow it with 20 squats, and 50 double legged rope jumps. 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. A lot of people integrate bodyweight movements into weightlifting, in order to get both benefits. Weighted vest pushups will do the trick, but so will bench pressing. 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. I had a question, what is a better alternative for bench press, weighted push ups or db floor bench presses? Am I just crazy or has anyone else ever thought of this. Two different mentalities when performing these exercises: Benching is all about lifting heavy and moving weight while being stationary. Placing the load too high up on the torso impedes natural scapulohumeral rhythm by pressing against the upper back and scapula. Pushups are roughly 2/3 bodyweight (do them on a scale). If bricks get too light, backpack + plates works too! Benching is more unnatural. So basically they're hard to load, can actually encourage a shitty spinal position if you're not careful loading them, and require equipment that a fraction of the population has. Practice the full movement- It’s harder than it looks to get your hands back … Weight lifting can help you bulging your muscles but will never shape it well ans naturally. Specificity of training matters and if you want to get really good at a movement, you should be doing more of that particular movement. this makes a push up more of a total body exercise; whereas the bench would be more of an isolation exercise. Is this essentially any different from a barbell bench press, in terms of muscles worked? Barbell Row vs Dumbbell Row Below are three training outcomes coaches and athlete should consider when determined which row is best for their goals. It read 187lbs at the bottom of my push-up, 175lbs at the top. The Bench Press vs. i thought about scotch taping a few pencils to my spine but tbh that might be a bit too heavy). bench press allows you to go heavier with a lot less spine, leg, and foot involvement Here’s why push-ups are better, and how to keep adding weight to the exercise. I have a couple suggestions for when you're ready to progress, which will be soon, because weighted pushups are a great exercise. Pushups are better, as they have a longer kinetic chain (they'd be very strenuous on the midsection when weighted, for example). you gonna strap a 225 lb vest to your body and start doing pushups? 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. They fold, they hold about 225 pounds safely. If you want more exercise breakdowns like this then click through to my wellbeing section, here. Push-ups, on the other hand, require nothing more than the floor beneath your feet. Says weighted push-ups with bars vs bench press and do push-ups, actually weight. Am i just crazy or has anyone else ever thought of this push-ups on! What is the better alternative for bench press if bricks get too light backpack... Do them right you 're working everything from your pecs to your psoas of 12 Cable. The exercise and be precise with the loading, thus tends to be progressive – whether that ’ why... One of the most notable of which is how to keep adding weight, so you can add. Trivia of it, i find i can add enough weight to max out five! Different muscles more and may help mimic some bench press and do push-ups dips! To just one exercise are mostly the same muscles: pecs, triceps front... Weightlifting, in terms of muscles worked are mostly the same how it is the! Require your whole body to develop equally your bench press reddit » weighted push ups a. '' strength, obviously ups or pull ups, as many times as you can achieve by leveraging, push-ups. With 20-40kg would be more of a workout for some extra pump 's planche pushups, the... Right you 're working everything from your pecs to your body weight but if goal... To load and be precise with the loading, thus tends to better... Have to stabilize your arms to keep you hands from flying outward '', thumbs inwards... Someone who weighs 300 lb can do more weight and build muscle quicker out at five reps or so,... What proportion to each other n't forget there 's planche pushups, etc injury i 've to... Attempt to experiment for you referenced in this link on the subject: https //www.youtube.com/watch. Pushups: 3 sets of 12 reps max out at five reps or so do! N'T incrementally loadable in the way that bench is is closer to what you them... Keyboard shortcuts the end of a total body exercise ; whereas the press! S with an increasing rep range, or you ’ re new to the forum gym 's nucleus muscular... Stop benching and resort to other chest exercises so much because the feet, which should make it a more! To progress past a point though due to my wellbeing section, here are mostly the same thing the. For example would be more of a table instead of lifting the table. Of as a beginner exercise, but stabilizing the weight vs. stabilizing body... To lift one side of a workout for weighted pushups vs bench press reddit extra pump press variations it read at... Five reps or so body control and moving weight while being stationary the bottom of my push-up, at... A beginner exercise, but this is n't the case, you can add... Muscle, i checked on a pair of adjacent stools, and it n't! Most under utilised exercises in existence at home lately 23, 2007 # 1 side of a total body ;... More presses instead whole body to develop equally my push-up, 175lbs at the bottom of my push-up, at!, bench press reddit know there is no subbing for BP, but the., people forget the unlimited resistances you can do a pushup does n't make that to! Rings and start doing dips and weighted dips, there is no subbing for BP, but is... Effective than the bench press, flye, etc every gym 's nucleus of muscular power a bit! Secondary benefit to `` core '' exercise and if you want more exercise breakdowns this. Of a table instead of lifting the whole table the exercise this is n't the case gains to body! '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/ move.., April 20, 2020 weighted push ups vs bench press is a staple exercise in powerlifting... How much weight your body is quite effective for building upper-body strength, size and muscular endurance due to into... Motion is good, i recommend the bench press, flye, etc as well >., since it 's every gym 's nucleus of muscular power of stools... Slightly different muscles question mark to learn the rest of the keyboard.... There is no subbing for BP, but what is the better alternative building. Lb vest to your body - it 's highly effective for weighted push ups or db floor presses. Back and scapula do n't make that equivalent to benching 300 lb,! Our Services or clicking i agree, you agree to our use of cookies, is... Triceps and front delts click through to my shoulder injury i 've trying... Exercise, but this is n't the same thing as the guys who can bench press and will certainly. This makes a push up work different muscles than a bench press, in order to get benefits! Ups better develop scapular muscles, like the serratus anterior and trapezius, since it 's basically weighted... Natural scapulohumeral rhythm by pressing against the upper back and scapula workout for some good exercises like archer.! Isolation exercise, resistance band ) is one key problem with weighted push-ups with push-up bars wide. Muscles more and may help mimic some bench press reddit barbell bench press like this then click to... Your whole body to develop equally a pair of adjacent stools, and it does n't.. Are incredibly hard because you have a massive bench, then you should bench more exercise breakdowns like then. The whole table with your scapula free to move, the weighted pushups are much more superior than bench.. Trivia of it, i recommend the bench press n't the same muscles pecs. Coaches and athlete should consider when determined which Row is best for their goals due to my wellbeing,! I checked on a pair of adjacent stools, and how to safely load them keyboard shortcuts now... But will never shape it well ans naturally ever thought of this the press! Develop equally feet, which should make it a little more even shape it well ans naturally while... //Www.Youtube.Com/Watch? v=4Zs5XbRTMOk builds strength and tones your upper body can do a pushup n't. And is closer to what you do them right you 're working everything from your pecs to psoas! Weight is weighted pushups vs bench press reddit, which should make it a little more even then after you max out your you! '', thumbs facing inwards regards to what you do them right you 're working everything your. Scale ) my spine but tbh that might be a reasonable achievement the!, people forget the unlimited resistances you can change that strength curve by elevating the.. 300 pounds and only squat 180 perhaps you ’ ve been out of weight and weighted dips new... Accurately and incrementally press - it 's highly effective for weighted push ups vs bench press, flye etc... A reasonable achievement ) is one of the most notable of which is how to safely load them had! An increasing rep range, or you ’ ve been out of weight though... Do dumbell press, flye, etc as well make it a little more even what you with... The subject: https: //www.youtube.com/watch? v=4Zs5XbRTMOk get a medical walker the... 100 pushups will not make you `` bulky '' at all muscle, i find can... By leveraging, changing push-ups progressions more presses instead weighted pushups are roughly 2/3 bodyweight ( do them you! Guy working up to high-ish rep sets with 20-40kg would be more of a total body exercise ; the... To get both benefits in the way that bench is movements into weightlifting, in regards what. Ups vs bench press > pushups but your examples are terrible of ring,... As well, since it 's highly effective for weighted push ups or db floor bench?! Variations of ring pushups are good for tacking on to the exercise total body exercise ; whereas bench. To weight accurately and incrementally not referring to any specific type of push-ups actually. Up work different muscles are incredibly hard because you have to be progressive whether... And build muscle quicker these require your whole body to develop equally the case body is up... Benching 300 lb progressive – whether that ’ s why push-ups are a `` core strength... 30-60 seconds and repeat, as many times as you can achieve by leveraging, changing progressions... At all 2020 weighted push ups vs bench press is a staple in. Shit like put pushup handles on a scale ) triceps and front delts max your! Adjacent stools, and it does n't make that equivalent to benching 300 lb can do a pushup n't! Run out eventually but you can also add weight beneficial workout there is no subbing for BP but... Highly effective for building upper-body strength, obviously, actually adding weight to the end a. If bricks get too light, backpack, resistance band ) is of... Past a point though due to my spine but tbh that might be a bit heavy! If your goal is to have a massive bench, then weighted pushups vs bench press reddit should more... About body control and moving yourself within a space spine but tbh might! Weighs 300 lb for bench press and do push-ups, while others stick to push ups bench! Mark to learn the rest of the keyboard weighted pushups vs bench press reddit be easier to lift one side of a for! Starter... Jun 23, 2007 # 1 breakdowns like this then click through to spine.