We use these muscles to perform numerous actions throughout the day. Pecs are responsible for moving your arms vertically and horizontally as well as other movements like flexion, adduction, and rotation.
Strong pectoral muscles improve posture, strengthen back muscles, and contribute to overall upper-body strength. There are aesthetic benefits as well. Moreover, strong pecs mean you can lift heavier weights and workout harder.
Needless to say, it is important to strengthen these muscles. Strong chest muscles are about more than just looking good. They help to build up the core strength of the entire body. Exercising these muscles should be a part of your daily fitness routine.
Most chest exercises involve pushing the arms away from the body or the body away from the arms. A chest workout serves as a great warm-up for smaller muscle groups since your shoulders and arms are also involved.
Being large, the pecs can handle more weight and there are many variations for every chest exercise. The two most favored chest exercises, by beginners as well as seasoned athletes alike, are pushups and bench presses. So, which one should you choose? Read on to find out.
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AIM
Both pushups and bench presses are aimed at strengthening the pectoral muscles. Push Ups are great for beginners trying to build up their core strength. It is also a part of the daily exercise routines of professional athletes. In addition to the chest muscles, push ups involve the arms and shoulders as well. Thus, it is an excellent choice if your aim is to get toned and stay strong and fit.
If on the other hand, your goal is to increase muscle mass and build size, the bench press is a better option. Since it allows you to push weights much more than your body weight which helps to gain muscle mass faster. It is safe to assume that your body weight will not drastically change by 50 or 100 pounds. Push Ups using just your own body weight or even with push up equipment can never compare to bench pressing hundreds of pounds.
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Target
The basic difference between pushups and bench press is that, when doing push-ups, you move your own body weight to exercise the chest muscles. It requires more joint motion using the arms and shoulders to move which involves the chest muscles as a whole. You may choose different inclines or positions to target specific areas of the chest. You may even use a push-up machine to achieve the highest level of muscle activation.
On the other hand, in a bench press, your body is stationary on a bench while you move external weights. This allows you to focus on your pecs specifically without having to worry about stabilization. It also makes it easier to lift heavier weights and target specific areas of the chest. Chest machines are designed to work target muscles in the chest for getting the best results.
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Muscle Growth
Pushups are versatile, from full-body push ups to one-handed push ups to incline pushups. You can try numerous variations for building strength and stamina. The secret lies in technicality. While pushups are the most common chest exercise, it is also the one most people do incorrectly.
Concentrating more on how many reps they can do rather than if they are doing it correctly. Pushup equipment can help in this regard to a certain point. Though, some level of technical know-how is necessary if you want to get enhanced results. If push ups are made to resist equal weights as a bench press, it can lead to the same amount of muscle growth.
Mastering the bench press though is much simpler. Though you may need someone to assist you when lifting heavier weights. Muscle growth is a response to stress. The more load you put on them, the more stressed the muscles undergo.
This creates a resistance that breaks down muscle fibers. This in turn leads them to grow back stronger and bulkier. The trick is to keep increasing resistance as your muscles adapt to stress. This can be easily done with the bench press by simply adding more weights.
To End
Choosing pushups or bench press to exercise your chest muscles depends on various other factors besides the ones mentioned above. Such as space, time, and other health and physical conditions. Pushups can be done anywhere without requiring too much space or specialized equipment.
It is about how efficiently you use your own body weight. Whereas, the bench press is more about pushing your limits and lifting the maximum weights possible with the help of chest machines. Both pushups and bench presses can be equally rewarding using the proper techniques.