To figure out who has better pectoral muscle training results among the push-ups and bench presses, we must first rationally analyze the focus of the two training, the way of force, and their respective advantages and disadvantages. In general, the way of force is different, the training effect is also very different. Both are more common training movements, but if you want to train your pectoral muscles more quickly, then definitely say that the bench press is the training method to get twice the result with half the effort.

Advantages and disadvantages of the bench press

In the bench press and push-up training, the muscle groups involved in the activity, training intensity, training methods are very different. Want to know why the bench press training is more effective, to sort out, the advantages and disadvantages of push-ups and bench press each. In the comparison, you can find the answer at a glance.

Bench press

As we all know, according to the use of different sports equipment, the bench press is also divided into several types, the more common types are mainly barbell bench press, dumbbell bench press, fixed apparatus bench press, etc.. Next, will take you from the three types of bench press to analyze the specific training effects and defects of the bench press, which can help you better choose a suitable training method, more effective to achieve the expected fitness results.

1, barbell bench press

Benefits: barbell bench press can stimulate a greater degree of deeper muscle groups, the training effect is also very significant. In addition, her training method is also more flexible, according to their needs, you can always adjust the muscle parts you want to train. This kind of training is very adjustable and subjective control. When the muscle groups are subjected to such strong stimulation, the final training effect is often considerable, and the muscles worked out are hard and shapely.

Disadvantages: Because the barbell bench press is a strong stimulus to muscle groups, if the training is not appropriate or warm-up activities are not sufficient, it is easy to cause muscle strain. Especially when the heaviness of the barbell reaches a certain level, gradually approaching our physical limits, it is easy to cause sports accidents. Therefore, the risk factor of barbell bench press is also very high. In the training must choose the right barbell, from light to heavy, gradually enhance the training difficulty.

2, dumbbell bench press

Benefits: If the barbell bench press training is flexible, then the dumbbell bench press will be more flexible than it is, which is also the most flexible of the various types of bench press training. You can adjust the angle of the bench press at will according to your needs to achieve the best training effect. Secondly, during the dumbbell bench press, the actual displacement height is greater than that of the barbell bench press, which increases the force on the pectoral muscles to a certain extent, and the shaping effect is better. In addition, the dumbbell bench press is less dependent on shoulder strength, instead, it requires the force of the pectoralis major muscle, in the interaction, and reverse stimulation of the pectoralis major muscle group, in order to achieve the training effect of pectoral muscle shaping.

Disadvantages: In the dumbbell bench press training process, the wrist participation is very high, if a long time training, will cause some damage to the wrist. In addition, if the wrist strength is not enough, the training movements may be out of shape, when the training posture is not correct, it is difficult to achieve the desired training effect. In doing dumbbell bench press, the entire arm involvement is very high, if excessive attention to the arm part of the force, it is likely to distribute the force way, the ultimate role in the chest muscle group strength is weakened, pectoral muscle training effect will also be greatly reduced.

3、Fixed apparatus bench press

Benefits: the use of fixed equipment for training, the safety factor will be relatively high, the risk of injury during the training process is relatively low. In general, this type of equipment to ensure a better training effect at the same time, but also to protect the safety of our training process, is a one-two punch of choice. And the fixed apparatus bench press movement difficulty factor is low, the action is good to grasp the essentials, fitness whites can also quickly get started.

Disadvantages: fixed apparatus bench press although safer, but its training trajectory is relatively fixed, the action is mostly completed in a few fixed trajectory, it is difficult to make targeted adjustments. This training can only follow a fixed pattern, exercise a specific part of the muscle group, rarely can make changes in the training path. Various types of bench press, this is also a relatively low degree of freedom and flexibility of a training.

Push-ups

Speaking of push-ups, most people are familiar with, even if not often fitness people, occasionally do a few push-ups to exercise, it is also a variety of college sports tests are commonly tested items. Proper push-up training can play a role in strengthening the body and moving the muscles and bones. This training can make our muscle groups more flexible, but also properly enhance muscle endurance.

Benefits: push-up training is a small capital investment, in general, almost no need for any exercise equipment can be easily completed. The operation is easy and flexible, and can even be done easily at home. Long-term push-up training, can more effectively enhance muscle endurance, exercise the body's support and balance. The action is simple, but the training effect is very good, is a very comprehensive training method.

Disadvantages: comprehensive, but the chest muscle target is weak, the greater the role of the body, muscles and bones, to enhance muscle endurance. When doing this training action, the chest muscles can not get a good workout, the participation of the chest muscle groups is low, the stimulation of the pectoral muscles is small, so the molding and shaping training effect on the pectoral muscles are not outstanding.

After a detailed comparison, we found out where the differences between bench press and push-ups lie. When performing various types of bench press training, the involvement of the chest muscle groups is extremely high. The stimulation of the chest muscle groups is also stronger when each movement is fired, which is why the bench press is more effective for pectoral muscle training. In contrast, the effect of the push-up can only stay in the body, enhance muscle endurance, increase bone flexibility of these more superficial training effects. In the comprehensive training effect, push-ups are stronger, but to say that the targeted training of the pectoral muscles, or to rely on various types of bench press.

To sum up, if you want to do some training for the pectoral muscles, the bench press is your best choice. You can choose the type of bench press that suits you according to your situation. At the beginning of training, you can choose a bench press type with a low difficulty factor, and as your muscle tolerance improves, you can gradually increase the difficulty of training. Only if you choose the right training method, you can achieve twice the result with half the effort.

If you want to train the perfect pectoral muscles, the bench press is the best choice, it is the most targeted king of chest shaping. Find the right type of bench press for you, persistently persist, you can definitely develop a full and shapely chest muscles. But be sure to keep in mind that the training should be moderate, do not rush, so as not to cause muscle strain.