Bench press vs push ups

maruby95

Lifting question here: It seems to me that the bench press and push ups target the same muscles. So are they interchangeable in a routine? The reason I ask is that my bench press is awful!! I mean, seriously! I never seems to make any progress on it, but I am able to do a decent amount of full body push-ups, even wih my feet elevated. So what gives? What I am doing wrong with the bench press and does it even matter? If I'm working my chest in other ways, do I still need the bench press?

Thanks!

anna

Hendrix7

Yes they are interchangeable but eventually you reach a point where you cannot use enough load on a push up to train for strength effectively, doing 30 push ups is not the same stimulus as a 5x5 session of bench for example.

although you can take this quite far with a weighted backpack/vest and 1 handed push up variations.

Your bench press issues are probably technique related, not getting tight on the bench etc.

There is a good series on YouTube called 'so you think you can bench'

Sarauk2sf

^^what he said.

The "So you think you can bench' series can be found here:

http://www.youtube.com/watch?v=EHx1gYTA-Rw
http://www.youtube.com/watch?v=EHx1gYTA-Rw
http://www.youtube.com/watch?v=FHG8PFBBCnc
http://www.youtube.com/watch?v=sgb-TDul0kc
http://www.youtube.com/watch?v=otHqDLBi1VE
http://www.youtube.com/watch?v=Qj4qt3mCcDQ
http://www.youtube.com/watch?v=0LaYf4KrC1E

Capt_Apollo

they definetly target similar muscles. they aren't exactly interchangable though.

maruby95

Yes I agree that form is my problem. Just watched the videos...very helpful. Thanks! I'll start working on improving my bench but keep the push ups as well.

Thanks for the info!

mdh185

It may just be mental too. If you are intimidated by the bar you won't get a good lift. Are you using a spot you trust?

maruby95

Nope. No spotter. And yes I have gotten myself stuck under the bar before. Rather embarrassing. What about using a smith machine? I think that's what it's called anyway. The bar is on rail and you can rack it by just twisting the bar. Would that mess up my form?

mdh185

A little, there is no arc on a smith. Do you have a cybex machine or you can do dumbell bench press. You should always have a spot, it will help a lot! Or just stick with push ups. There are dozens of variations.

jcolier

Pressing on a smith machine is easier, but you dont get to use extra muscles to balance the bar. I use the smith machine when I dont have someone to spot me. Overhead press is also good to help with bench press.

dirtnap63

For what it's worth I added approx 20% more weight to my bench in about two weeks time after watching the instructional series mentioned earlier in the thread. Really helped with my form.

Sarauk2sf

Nope. No spotter. And yes I have gotten myself stuck under the bar before. Rather embarrassing. What about using a smith machine? I think that's what it's called anyway. The bar is on rail and you can rack it by just twisting the bar. Would that mess up my form?

Do you have a power cage or an adjustable squat rack at your gym?

Smith machines are ok at a push but you do not use your stabilizer muscles and the fixed range of motion does mess with form.

You can always ask someone to spot you - it's what I do on my heaviest set (usually).

Capt_Apollo

Nope. No spotter. And yes I have gotten myself stuck under the bar before. Rather embarrassing. What about using a smith machine? I think that's what it's called anyway. The bar is on rail and you can rack it by just twisting the bar. Would that mess up my form?

Do you have a power cage or an adjustable squat rack at your gym?

Smith machines are ok at a push but you do not use your stabilizer muscles and the fixed range of motion does mess with form.

You can always ask someone to spot you - it's what I do on my heaviest set (usually).

i always go to someone at the gym to ask for a spot for my last and heaviest set. most people say yes. once or twice people have said no, which is weird.

maruby95

This is great advise, guys. I think I'll just have to suck it up and ask for a spot. That should be pretty amusing since 99.9% of the time I'm the only woman in there, and 100% of the time I'm the only woman using free wights on any kind .

I like the dumbbell press idea, too, although I would hate to have to drop them and make all that noise! Better than getting stuck I suppose.

Im pretty excited to get in there and try this week. I agree that the instructional videos are really helpful. Hope I can remember it all.

I'll let you know how it goes!

chris1816

The argument against interchangeability between bench press and push ups touches on the same arguments versus using a normal free bench and a smith machine. As others have mentioned:

1) Stabilizer muscle involvement with both push ups and smith machine is actually about the same. You are not having to push away and balance a bar in both cases with the former and the foundation for even a pushup is inherently more stable.

2) Progressive loading with a push up is not an option, therefore true strength building is not necessarily occurring; more just endurance training.

3) Don't be afraid to bench without a spot, it is mainly a mind game and there are safe ways to bail out of a bench press. You also just need to be able to gauge yourself and know when you may fail a rep. Doesn't hurt to suck it up and ask for a spot though as you said; I normally bench without a spotter but may ask for one on an occasion of pushing a bit more progression. It's also a mental thing...I bench harder when someone is staring down at me because my ego comes into play.

Martucha123

This is great advise, guys. I think I'll just have to suck it up and ask for a spot. That should be pretty amusing since 99.9% of the time I'm the only woman in there, and 100% of the time I'm the only woman using free wights on any kind .

I like the dumbbell press idea, too, although I would hate to have to drop them and make all that noise! Better than getting stuck I suppose.

Im pretty excited to get in there and try this week. I agree that the instructional videos are really helpful. Hope I can remember it all.

I'll let you know how it goes!

IMO when you get to bench heavy dumbbells are less safe then the barbell. Imagine drooping dumbbell on your face!
But that being said I can assure you that if you bench less then your BW, in case if you can't get the barbell back in the position to rack it, you will be able to roll it down your torso. so just be careful and mindful about the weight you are putting on the barbell (don't increment weight in big jumps) and you will be fine

maruby95

Just an update here: today was bench today and it went beautifully! Watched the videos (thanks Sara!), got my form right, and was easily able to increase my weight today! Yeah! I even asked a random guy to spot me on my heaviest working set and it really helped- not sure if it was his encouragement, being watched, or being more confident to try a heavier weight- but who cares. Result: much improved bench press and soe serious DOMS (only 12 hrs later).

Bonus: I out-pressed a teenage boy gawker by 10 kg .

Thanks for the input everyone!

SideSteel

Nice work!!

Sarauk2sf

Winning!

BusyRaeNOTBusty

Nice job!

I also have to ask men to spot being the only women in the weight room most of the time.

And I still do both. Bench press at the gym and push ups one day a week when I work out at home. I'm the opposite. My bench is pretty good but I can only do 3 sets of 8 on push-ups and I've been working up to that. I probably should do more planks or something.

dirtnap63

@ Maruby - That's fantastic.Well done!

sjohnny

Just an update here: today was bench today and it went beautifully! Watched the videos (thanks Sara!), got my form right, and was easily able to increase my weight today! Yeah! I even asked a random guy to spot me on my heaviest working set and it really helped- not sure if it was his encouragement, being watched, or being more confident to try a heavier weight- but who cares. Result: much improved bench press and soe serious DOMS (only 12 hrs later).

Bonus: I out-pressed a teenage boy gawker by 10 kg .

Thanks for the input everyone!

That's awesome! Those videos made a huge difference for me as well. It's amazing how much more weight you can push when you actually do it right (or closer to right than you were).