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Push Ups vs. Bench Press: Choosing the Right Exercise for You - Genetic Nutrition

Push Ups vs. Bench Press: Choosing the Right Exercise for You

, by Genetic Nutrition, 6 min reading time

The conventional push up and the classic bench press are the two exercises that are best at fostering a more grounded, more built chest. Push ups and bench presses are two well-known practices in the field of training that work on the arms, shoulders, and chest. However, bench presses or push ups, which is better for you? Your fitness goals, skill levels, and wellness objectives will determine the response. To help you choose the best activity for your schedule, how about we break down these effective chest exercises? 

Understanding Push Ups 

Since push ups are a bodyweight exercise that requires no equipment, individuals of all fitness levels may effectively and easily perform them. The conventional push ups involve keeping the hands shoulder-width apart in a broad pose, twisting the elbows to bring down the chest towards the ground, and then pushing back up to the starting position. The following are a couple of the fundamental benefits of push ups:

  • Convenience and Accessibility: Push ups require no particular equipment and can be done at any place. They are a basic and proficient technique to strengthen and condition your chest area and upper body while at home, in the gym, or on the go.
  • Engaging the entire body: Various muscle areas, like the back, rear arm muscles, shoulders, core, and chest, are worked upon simultaneously during push ups. Stabilising your body in a plank pose helps you strengthen and balance out your whole body by utilising your lower body and active stabiliser muscles.
  • Variations and Versatility: There are multiple ways of modifying push ups to accommodate a wide range of fitness levels and goals. There are innumerable strategies to progress and challenge yourself with push up variations that target specific muscle regions and work on physical endurance, going from standard push ups to shift, drop, and quick adaptations.

Understanding Bench Press 

The bench press is a customary strength training exercise that makes you lay on a level or slope seat and lift weights and loads. The exercise is generally performed with a free weight, hand weights, or a weight machine and focuses for the most part on the chest, shoulders, and rear arm muscles. The bench press enjoys the following fundamental benefits:

  • Gradual Overload: Bench presses work with basic advancement by raising the weight dynamically over a while. The bench press is an important exercise for increasing chest area, muscular mass, and strength since it permits you to progressively stretch the muscles with higher weights, which will advance muscle development and increase strength.
  • Variety of Equipment: Hand weights, barbells, and weight machines are only a couple of the pieces of equipment that might be used to complete a bench press. You might tailor your exercises as you would prefer, and as the equipment that is accessible by taking advantage of the particular benefits and difficulties that each piece of equipment presents.
  • Specifically Isolating Muscles: In contrast to push ups, which work over several muscle groups at once, the bench press empowers more engaged muscle isolation, particularly in the rear arm muscles, shoulders, and chest. You might achieve a balanced upper body exercise by focusing on most parts of the chest and shoulders and by varying the grip, hand position, and bench angle.

Exercises for Your Perfect Fitness Levels

After examining the benefits of push ups and bench presses, we should discuss how to choose the best exercise for you as per your fitness level, goals, and individual preferences:

  • Objectives for Muscular Bulk and Strength: Bench presses can be the best option if your main objective is to expand the size and strength of your shoulders, rear arm muscles, and chest. Moderate overload with huge weights is possible with the bench press, which is critical for advancing strength and strong development. You may slowly expand your upper body's muscle development and strength by adding bench press to your strength training routine.
  • Easy Choice for Beginners: If you're new to strength training or don't have a lot of equipment, push ups are an ideal option for beginners. Push ups are an incredible method for creating upper body strength using only your body weight, so individuals of all fitness levels can perform them.
  • Those Preferring Home Workouts: Without specific equipment, push ups are a helpful and proficient way to build your chest area to work out at home if you don't have access to a gym. You might plan a difficult push up practice that works for a few muscle groups, energises muscle development, and increases endurance with a couple of changes.
  • Joint and Injury Worries: Push ups might be a more secure alternative that reduces weight on the joints, assuming you right now have elbow, wrist, or shoulder illnesses or feel distress during pressing exercises. Push ups are a decent choice for those with joint issues since they provide a more regular scope of movement and might be adjusted to fit specific limitations or wounds.


Push ups and bench presses are incredible exercises for expanding strong muscular development and upper body strength, and each of them enjoys their extraordinary benefits. It is important to choose an exercise that suits your fitness level, targets, and preferences — whether you need the muscle segregation and moderate overload of a bench press or the accessibility and comfort of push ups. You might further develop your upper body strength, muscle definition, and general physical wellness by adding push ups or bench presses to your strength training routine. This will empower you to reach your fitness goals and lead a functioning, active way of life.

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