Push-ups versus Bench PressPush-ups or bench press... Which is better for overall development of the pectorals? This article explains how each one works the chest differently and how to choose given different circumstances. Newbies to strength training, especially those under 18 years of age, can use push ups as the sole exercise to work the chest muscles. It's a compound exercise that targets every part of the chest (outer, inner, upper, lower, and middle). An added benefit is that they pump up your triceps as well... probably more than bench press ever could. When you're in a rush, why hurry to the gym & risk getting hurt while training, or God forbid on the way to the gym. Forget about your obsession with bench press for a day. Stay home and take your time performing 3-5 sets of push ups (for a maximum number of reps). You could even use some of the extra time you've saved to prepare & eat a protein-packed meal. Bench press is not as complete an exercise as push ups in the sense that you need to complement it with a few other exercises for a full chest workout. Push ups, on it's own, will bring you results similar to doing bench press, incline dumbbell press, incline machine press, and flat dumbbell flies altogether. Nevertheless, for long-term results, I don't think you can compare push ups with 4 weight training exercises. In my mind, the diversity that a well-equipped gym offers beats home exercises any day. Still, for those days that you need to save some time but want to get in a quick chest workout, push-ups are a good substitute for the overall development of the pectorals.
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