Weighted push ups vs Bench Press



  • In my self imposed exile from weights I've incorporated these into a bit of a routine as normal push ups get a bit, how do I put this, easy. Initially I did these whether I liked them or not as two 20kg + bruisers decided to jump on my back in the lounge in an effort to make them tougher but to be honest as I'm doing it more sensibly and "stacking" a few 20kg rubber plates on my back I'm finding them much better for "total body" than bench ie having to keep my core really stable and obviously doing them carefully so as said plates don't fall on my fingers. I only count a rep of my chin/chest lightly touch the ground....no cheating ! Anyone else tried em ? I know Cross fitters are a great advocate of these as opposed to bench and in terms of "real world" strength they are much more beneficial. I have probably benched once or twice this year so would be interesting to see of these have crossed over to make that lift better. Naturally I've googled these and come up with all sorts of pros and cons but I'm sure Paeks, NTA, JK etc will offer me much better advice :good1:



  • Aside from mucking about I've never tried them to be honest. I'd try decline push ups - maybe feet up on a low seat or even a swiss ball before adding weight on my back. 
     
    I think people get carried away with the 'real world' criticism of some gym-type exercises. In the end it's the same action but just done using more weight. I guess the real point of difference is that unless you add more weight you aren't going to build up a lot more mass. If you want to get bigger then you'll (generally) need to increase the weight beyond your bodyweight.
     
    I'd look to add some speed push-ups or sloooooow your push ups down to get that variation/challenge. Or muck about with hand placement - that will def wreck your shite bro! some of those variations are mean as boi!
     
    Will be interested to see what the other lads say too



  • Yeah I do a few handstand push ups as well ( still can't do these without a wall to balance on which sux but ah well )
     
    For some reason the push ups are much easier on the shoulders than Bench Press, no idea why.



  • When I got back into weights over the New Year period, I was brutally reminded why I didn't really like them years ago: injury. Sure, it was probably a few technical issues that needed fixing, but its fucking exercise, not rocket science! I just want to get in there, sweat, and push some weight. Reality is I was only pushing 60kg around with a 1RM of 90kg and not actually improving that much. Plus my shoulders would cop it all the time.
     
    I read a few articles at the time on why bench is better/worse than pushups. There are varying opinions of course, and guys trying to sell shit like resistance bands etc. 
     
    But for me it comes down to consistency - pushup is something I can do anywhere, any time, with no equipment. Do enough of them and you get burn. I'm not after puffy size or any of that shit - I want real world strength and lean trim.
     
    I've seen guys who could bench 120kg not be able to complete a set of shuttles in a set time because they were all show and no go.
     
    I reckon if you want to add weights, then that's cool. Get a kids backpack and stick some weights in it - the straps should be tight as so shit doesn't slide around.
     
    But as PK says - get a look at some variations: http://www.builtlean.com/2011/03/02/push-up-variations-exercise/
     
    There is some mean stuff there. But there are two he missed IMHO: knuckle pushups on a hard floor to strengthen hands, wrists, and impact surfaces; and narrow arm pushups where instead of your elbows going out, they go back.



  • Oh and that Aztec pushup looks like cock.
     
    And pushups won't necessarily increase your bench.



  • Yeah have given all of those a crack bar the last one, will practice.....on carpet with pillows around to cushion any inevitable impact.



  • And by all means, if you can do a hundred without weight, then stop taking advice from me!



  • And by all means, if you can do a hundred without weight, then stop taking advice from me!

    Sure can...........if you count going just over 45 degrees.



  • Pull ups and bench have always been my weakest exercises, I have always been pretty good on the push ups, not do any for a year or more and then jump down and still bang out >50, but cant say I've bothered with weighted ones, would be best having a spotter for these to place weights squarely...?



  • Pull ups and bench have always been my weakest exercises, I have always been pretty good on the push ups, not do any for a year or more and then jump down and still bang out >50, but cant say I've bothered with weighted ones, would be best having a spotter for these to place weights squarely...?

    Bent over barbell rows are excellent to improve your pull ups - Yo Elliot (youtube) had a vid about how you can get better at an exercise by doing other stuff that uses the same muscle groups.... feel free to take that comment straight to the gutter lads!



  • Pull ups and bench have always been my weakest exercises, I have always been pretty good on the push ups, not do any for a year or more and then jump down and still bang out >50, but cant say I've bothered with weighted ones, would be best having a spotter for these to place weights squarely...?

    I've rigged up a bit of a system in the garage as I'm not allowed the weights in the lounge, works pretty good. Agree a bit on the pull ups TR, I find if I haven't done any for awhile I lose a few reps but tend to get them back after a few weeks and will be ramping them up  as T shirt season is nearly upon us. Helps if there is a bit of Milf watching ya fuck around in the park on the jungle gym and then say "wow, my partner can't do that......" ( yep, that comment pretty much made my weekend ) the fact he was only a metre or three away made it even better haha.



  • Yeah funny how that works. Wife never comments much about my changed physique, then one of her friends we hadn't seen in a while does a jaw drop moment and a "omigod u are so buff". Wife got all jealous and toey. Win for me.

    Never lasts long tho



  • Just went hoody shopping and the ones I got are tight as fuck around the top but loose as fuck around the middle. Sounds like we've both been winning lately my good man !
     
    but yeah the winning is a brief respite in a battle we're destined to lose long term.....



  • I'm having that issue with business shirts at the moment - have to buy slim fit or European fit to get it looking good. But I've found as I drop size in business trousers the bloody pockets get too small! When I try to carry my wallet around it sticks out like a gigantic tumour.
     
    Its a good problem to have.



  • I'm having that issue with business shirts at the moment - have to buy slim fit or European fit to get it looking good. But I've found as I drop size in business trousers the bloody pockets get too small! When I try to carry my wallet around it sticks out like a gigantic tumour.
     
    Its a good problem to have.

    Dude, every metrosexual man knows you keep your wallet in your jacket......



  • Which is why I didn't. I don't wear jackets. I'm in IT.



  • Yeah funny how that works. Wife never comments much about my changed physique, then one of her friends we hadn't seen in a while does a jaw drop moment and a "omigod u are so buff". Wife got all jealous and toey. Win for me. Never lasts long tho

    Ha, at least women are consistent!!
     
    I have a suit jacket in my wardrobe, still with the tag on it, I just wear trousers and a shirt (corporate wardrobe) and the shirts are all different, a few are an awesome cut while a couple simply suck!



  • I'm smart casual at the moment and have FOUR suits in the wardrobe that haven't been touched in ages. Which doesn't really add anything exciting to this thread.



  • Bent over barbell rows are excellent to improve your pull ups - Yo Elliot (youtube) had a vid about how you can get better at an exercise by doing other stuff that uses the same muscle groups.... feel free to take that comment straight to the gutter lads!

    this sounds like a good tip. I should increase my intensity and lower volume. That means adding a session of slow pull ups and dips, not worrying about numbers. Also, a session of doing a jump pull up then slow negative-lower slowly.


     
    My push ups have always been bad-I get sore shoulders from them so hardly every try. I can bench 90+ when am in good shape-which means when I'm doing 20-25 reps on the dips. I'm not there at the moment-another month I hope. Dips are great for bench.
     
    I have improved on pull ups a fair bit but am having trouble getting above 15-16. Maybe more rest would help, more days between sessions. Just, not yet.
    Dropping 3-4 kg would probably help.



  • And this one is not that impressive, his arms are really wide and as a consequence he doesn't go near dead hang. I used to do 35 in a row with a bit less distance from top to bottom. Call these 1/2-3/4 pull ups.


     
    Dead hang are tougher, and hands just more than shoulder width apart.
     
    This is very impressive, although he's only 16 so is probably 20kg lighter than me. Also, on many pull ups he doesn't drop to full hang and pause.