After all, the push-up and bench press appear to be virtually the same exercise – one being done on a bench with a bar while the other is done on the ground with your bodyweight – and an increase in performance in one should correspond to an increase in performance in the other.
But they’re NOT the same. And this doesn’t happen.
The push-up is a completely different movement pattern than the bench press.
It’s more versatile.
It’s more dynamic.
It has more of an impact on movement capacity and performance.
And if push came to shove, and I was forced to pick between keeping push-ups in my routine or the bench press, I’d choose push-ups every time.
Closed vs. Open Chain Movements
The push-up is a closed-chain movement.
I know, I know, what does that even mean?
Simply put, a closed chain movement is one in which a distal segment of your body (hands and/or feet) is fixed to the ground, while the rest of your body moves as a unit around it. In contrast, an open chain movement is one in which the majority of your body is fixed (to the ground, a bench, a seat, etc.), while a distal segment moves openly in space.
The bench press is an open-chain movement. The barbell moves toward and away from your chest (motion occurring at the shoulder and elbow) while your scapula, upper back, core, and legs remain in a stationary position.
During a push-up, your hands and feet are fixed to the ground, and as you lower yourself down (motion occurring at the shoulder and elbow), your scapula move on the rib cage (protraction and retraction) while your glutes and abs (core) work to stabilize the spine.
When it comes to increasing pressing strength, the bench press is undoubtedly superior to a push-up. Strength gain requires progressive overload and a barbell can be loaded to a much larger degree than, well, you.
From an athletic standpoint however, push-ups reign supreme. This is because push-ups not only increase upper body pressing strength, but they improve core and scapular stability, improve mobility, and force your body to work as a unified and coordinated unit.
Is a push-up better than a bench press, or vice versa?
Not necessarily.
Both have their own unique benefits, are valuable tools in an athlete’s toolbox, and deserve adequate attention in a well-developed training plan.
Push-Ups Done Correctly
Before moving on to different progressions and regressions of the push-up, I think it’s important to illustrate what a push-up should actually look like:
Body Position
Your glutes and abs should be tight, and your body should be in a (relatively) straight line. Think of the push-up as a “dynamic plank.” Your lower back shouldn’t be sagging, and your “junk” shouldn’t hit the floor before your chest.
Head Position
Don’t hyperextend your neck. Your chin should be touching your chest, and your eyes should be looking directly at the floor.
Hands
Your hands should be placed directly under your shoulders. There are some variations (superman push-up) where your hands can be placed further out in front of you, but in most cases, keep them under your shoulders.
Elbows
Your elbows should remain tucked at your sides. This doesn’t mean they actually need to touch your sides, but you shouldn’t look like your trying to fly in a prone position.
Feet
Feet position doesn’t really matter. Feet together, slightly apart, spread out wide…whatever feels comfortable.
ROM (range of motion)
You should be using full ROM (range of motion) at all times. Lower yourself down until your chest and nose make contact with the floor (simultaneously), and then press yourself back up in to the starting position.
Don’t EVER do “Girl” Push-Ups
Don’t do push-ups on your knees. It re-enforces poor pelvic, spine, shoulder, and scapular positioning – completely butchering the movement pattern – and has no carryover to other sports and activities (or regular push-ups for that matter).
If you struggle to do a normal push-up, give pin push-ups a try.
A pin push-up is simply a push-up with your upper body elevated and your hands placed on the pin (metal bar) of a power rack.
Set the pin as high as you need that allows you to get at least 8-10 solid reps. As the push-ups become easier, progressively lower the pins – and therefore the angle of your upper body relative to the ground (making the lift more challenging) – until you’re able to knock out a set of 8-10 regular push-ups on the floor.
*Pin push-ups require the use of the power rack, but you can do this on any elevated surface. A smith machine, table, bench, etc. work just fine.
Advanced Push-Up Variations
Regular push-ups become easy pretty darn quick. When that happens, make the movement more challenging by either elevating the feet, reducing a point of contact, adding external resistance, increasing lever arms, or making the movement dynamic (more explosive).
This is by no means an extensive list, but here are a few of my favorite push-up variations:
Summing Up:
Despite its bad reputation – which it’s totally undeserving of, by the way – the push-up is an extremely valuable exercise for elite level athletes and soccer moms, and everyone in between.
Start doing push-ups on a regular basis.
You’ll see noticeable improvements in upper body strength, movement capacity, and overall athletic performance.
But they’re NOT the same. And this doesn’t happen.
The push-up is a completely different movement pattern than the bench press.
It’s more versatile.
It’s more dynamic.
It has more of an impact on movement capacity and performance.
And if push came to shove, and I was forced to pick between keeping push-ups in my routine or the bench press, I’d choose push-ups every time.
Closed vs. Open Chain Movements
The push-up is a closed-chain movement.
I know, I know, what does that even mean?
Simply put, a closed chain movement is one in which a distal segment of your body (hands and/or feet) is fixed to the ground, while the rest of your body moves as a unit around it. In contrast, an open chain movement is one in which the majority of your body is fixed (to the ground, a bench, a seat, etc.), while a distal segment moves openly in space.
The bench press is an open-chain movement. The barbell moves toward and away from your chest (motion occurring at the shoulder and elbow) while your scapula, upper back, core, and legs remain in a stationary position.
During a push-up, your hands and feet are fixed to the ground, and as you lower yourself down (motion occurring at the shoulder and elbow), your scapula move on the rib cage (protraction and retraction) while your glutes and abs (core) work to stabilize the spine.
When it comes to increasing pressing strength, the bench press is undoubtedly superior to a push-up. Strength gain requires progressive overload and a barbell can be loaded to a much larger degree than, well, you.
From an athletic standpoint however, push-ups reign supreme. This is because push-ups not only increase upper body pressing strength, but they improve core and scapular stability, improve mobility, and force your body to work as a unified and coordinated unit.
Is a push-up better than a bench press, or vice versa?
Not necessarily.
Both have their own unique benefits, are valuable tools in an athlete’s toolbox, and deserve adequate attention in a well-developed training plan.
Push-Ups Done Correctly
Before moving on to different progressions and regressions of the push-up, I think it’s important to illustrate what a push-up should actually look like:
Body Position
Your glutes and abs should be tight, and your body should be in a (relatively) straight line. Think of the push-up as a “dynamic plank.” Your lower back shouldn’t be sagging, and your “junk” shouldn’t hit the floor before your chest.
Head Position
Don’t hyperextend your neck. Your chin should be touching your chest, and your eyes should be looking directly at the floor.
Hands
Your hands should be placed directly under your shoulders. There are some variations (superman push-up) where your hands can be placed further out in front of you, but in most cases, keep them under your shoulders.
Elbows
Your elbows should remain tucked at your sides. This doesn’t mean they actually need to touch your sides, but you shouldn’t look like your trying to fly in a prone position.
Feet
Feet position doesn’t really matter. Feet together, slightly apart, spread out wide…whatever feels comfortable.
ROM (range of motion)
You should be using full ROM (range of motion) at all times. Lower yourself down until your chest and nose make contact with the floor (simultaneously), and then press yourself back up in to the starting position.
Don’t EVER do “Girl” Push-Ups
Don’t do push-ups on your knees. It re-enforces poor pelvic, spine, shoulder, and scapular positioning – completely butchering the movement pattern – and has no carryover to other sports and activities (or regular push-ups for that matter).
If you struggle to do a normal push-up, give pin push-ups a try.
A pin push-up is simply a push-up with your upper body elevated and your hands placed on the pin (metal bar) of a power rack.
Set the pin as high as you need that allows you to get at least 8-10 solid reps. As the push-ups become easier, progressively lower the pins – and therefore the angle of your upper body relative to the ground (making the lift more challenging) – until you’re able to knock out a set of 8-10 regular push-ups on the floor.
*Pin push-ups require the use of the power rack, but you can do this on any elevated surface. A smith machine, table, bench, etc. work just fine.
Advanced Push-Up Variations
Regular push-ups become easy pretty darn quick. When that happens, make the movement more challenging by either elevating the feet, reducing a point of contact, adding external resistance, increasing lever arms, or making the movement dynamic (more explosive).
This is by no means an extensive list, but here are a few of my favorite push-up variations:
- Push-ups with your feet elevated:
- Weighted Push-Ups:
- Superman Push-Ups:
- Single Arm/leg Push-Up
- Plyo Push-Up
Summing Up:
Despite its bad reputation – which it’s totally undeserving of, by the way – the push-up is an extremely valuable exercise for elite level athletes and soccer moms, and everyone in between.
Start doing push-ups on a regular basis.
You’ll see noticeable improvements in upper body strength, movement capacity, and overall athletic performance.
