How Pushups Can Help Your Bench Press
Stalling out on your bench press can be incredibly frustrating. Luckily, this article will explain how
incorporating pushups into your training program can help you break through bench press plateaus and build a bigger chest.
I will review what types of pushups are the most beneficial and how to add them to your routine for optimal
strength and muscle gain.
So read on to find out how you can add the pushup to your training and increase your bench press
The pushup works almost every muscle of your upper body (the same muscles that the bench press does) – triceps,
pectorals, deltoids, abdominals, and traps. When performing a pushup, you are lifting roughly 60% of your
bodyweight, making this a great exercise for improving your bench press.
While you don’t get the range of motion that you may get on the bench press, pushups are great because you can
work within different repetition ranges with a fairly heavy weight.
Pushups can be incorporated into your routine at any time, but they are best done on chest days or 48 hours
after your chest days to prevent overtraining. Depending on your preferences, they can be performed first or at the
end of your workout.
Pushups begin as a strength exercise, and as you get stronger, become an endurance exercise. By performing
pushups at different times during your workout you can stimulate different types of muscle fibers and increase
Because there are so many different variations of the pushup, you will rarely find yourself getting bored of
them. For example, there are wide stance pushups, military pushups, clap pushups, elevated pushups, diamond
pushups, and normal pushups – just to name a few. With so many varieties, you can target different areas of your
chest or place more or less emphasis on your triceps.
For a killer pushup/chest routine, try the workout below:
Normal stance pushups: 3 x failure
Flat barbell bench press: 5 x 8
Wide stance pushups: 3 x failure
Incline dumbbell bench press: 5 x 8
Elevated pushups: 3 x failure
Cable flys: 4 x 12
Diamond pushups: 3 x failure
As you can see, pushups can be a very effective exercise for exhausting the muscle and challenging your body. As
you get better at them, try adding weight – either by a weight vest or by putting plates on your back.
Exploding upwards and performing clap pushups will help build power. Altering your pushups by adding weight or
changing the tempo will ensure that your body does not adapt and you are continually making your muscles work.
While pushups are a great addition to your workout routine, it should be noted that the best exercise for
improving your bench press is the bench press! The more you practice it the better you will get at it.
Pushups can help you build strength but in the end, you should be bench pressing at least once a week (if not
more) if you want to improve it. Hopefully this article has helped you understand how pushups can increase your
bench press and encouraged you to add them to your routine!