Bench press and push-ups which is better push-ups and bench press who is more effective

Push-ups and bench press are two very classic training movements, the debate about who is better never stops, so here is an analysis of the two, you can choose according to the needs.

Exercise upper body strength and dimension

The bench press is better. Develop strength training mode generally in 1-6RM high intensity training The use of barbells or dumbbells to deadlift, in the weight manipulation is more convenient, for the development of strength, the barbell is definitely better than the push-up. Push-ups are difficult to load enough weight to help you improve the intensity of training because they are unarmed. Bodybuilding-type muscle hypertrophy training is generally done with medium reps (8-12RM). For the same reason as developing strength, barbell dumbbells can be loaded with better weight and intensity and the weight can be adjusted at any time. Push-ups can also increase the load but are very inconvenient. And your lower body muscles will share some of the weight, so that your pectoral muscles are under less tension.

Training muscular endurance

Push-ups are better. Push-ups seem to be an advantage for multiple reps of muscular endurance training, and are not limited and can be performed better without equipment (barbell dumbbells). Of course, not everyone can easily complete 20 + push-ups, for girls or overweight people may be very difficult, this time the use of barbell dumbbell bench press may be better.

Training core strength

Push-ups are better. The bench press lying flat on the bench makes little contribution to the development of core strength, while the push-up is very demanding on core strength, push-up process you need to tighten your core muscles at all times to maintain the natural alignment of the body joints for better power transmission. Many people do push-ups will be difficult where the biggest reason is not upper body muscle strength, but core strength. A solid core can make your power transmission more smoothly. And push-ups can help you improve your core strength.

Training coordination

Push-ups are better. Coordination is about the ability of the whole body muscles to work together. Although both are total body movements, the bench press is more focused on the development of upper body strength, with little involvement of the lower body muscle groups. The push-up is just the opposite, he needs to connect our whole body muscle groups in series, to make the movement easy, is a whole power chain, when you are disconnected in one part, the whole movement will be implicated (such as the core instability mentioned earlier) For the development of the body's ability to cooperate, coordination, push-ups are better than the bench press.