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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Push-ups vs. Bench Press, which chest move is superior? As both are chest-day heroes, let’s find out which one wins.
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Push-ups help engage your chest, shoulders, triceps and core. Plus, they improve overall balance and endurance.
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This move helps build maximum power, making it great for muscle hypertrophy and progressive overload.
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For push-ups, no equipment is needed, but for bench press, one might need a gym, weights, a bench and a spotter for safety.
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Bench press exercise, if done incorrectly, can strain your shoulders or wrists if your form slips, while push-ups are gentler and easier to recover from.
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Many gym goers or fitness enthusiasts say that the bench press activates more chest fibers, but push-ups stimulate the stabiliser muscles more.
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Bench press exercise helps build maximum strength faster, while push-ups improve endurance, core control, and posture over time.
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Do both! Use push-ups for warm-ups or for your high-rep burnout sets, while opting for bench press for heavy load and muscle growth.
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Start with push-ups to build foundational strength. Once you are more regular with it, go for the bench press exercise for more defined muscles.
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Many fitness coaches suggest combining both to balance size, strength, and function for a complete chest routine. There’s no single winner. Want size and power? Bench press. Want function and versatility? Push-ups. Combining both will give you the best results.
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