Push Ups vs  Bench Press (Which Is BETTER?)
Channel: Brendan Meyers
Date: 2017-07-08

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One of the most common questions I get asked is "Which one is better, push ups or bench press? What should I be doing?" There is no black and white answer. It all depends on your goals. 

Do you want to have more relative strength? In this case you would want to focus more on bodyweight training. If you want to increase your maximal strength, then you should focus on weight training. Do you even have access to a gym? Figure out what your primary goals are where you want to train, then we can start building a structured routine.

Let's start with push ups. Can you really build size and strength with bodyweight training? Absolutely! The key here is variation. Increasing variation will increase the intensity and result in progressive overload.

Workout Structure:
6-13 reps for hypertrophy
4-5 different exercises
3-5 sets in total
3 times per week

Now lets move on to the bench press. Weight training will help us build size and strength a little bit faster, however we should still incorporate some calisthenics into the workout.

First step is to find your 1 rep max. From here we can decide how to build size, increase strength and power, muscular endurance, etc. You can do this for all of your compound movements.

Workout Structure:
70-85% of 1 rep max, 6-10 reps for hypertrophy
77-95% of 1 rep max, 2-5 reps for maximal strength
3-5 sets in total
3 times per week

There are many different goals and types of strength. Find what you enjoy the most. You can definitely build a great physique with bodyweight training. Be sure your nutrition is on point otherwise you will not see the results you want. Stay in a caloric surplus for size (around 500 calories above your maintenance) and get enough protein, carbs, and fats to support your current goal.

If you don't have the money, do bodyweight training. If you are in the weight training realm, make sure you are still including calisthenic variations. Keep grindin and keep on working towards whatever you believe is best for your situation!

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Push Ups vs Bench Press (Which Is BETTER?) | Brendan Meyers
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Brendan Meyers
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