One-armed push-ups and bench press are two popular exercises for increasing upper-body strength. Both exercises are used somewhat as a determinant of overall fitness, as individuals who can bench press large amounts of weight or complete a one-armed push up are considered to possess above-average strength.
Function
The one-armed push-up and bench press require the shoulder joints to adduct, or come together, and for the elbows to extend, or straighten. As a result, they’re functionally very similar, and both are effective in developing the chest, shoulders and triceps muscles.
Equipment
Bench press requires a bench and a barbell weight system, consisting of a barbell and weighted plates. Although some people purchase the equipment for their home, most who participate in bench press do so at a gym because the equipment takes up a significant amount of space and can be expensive. To complete one-armed push ups, no additional equipment is necessary, and the exercise can be done nearly anywhere.
Technique
To complete bench press, lie on your back on a flat bench with your feet flat on the floor. Make sure you're positioned so that the barbell rests directly above eye level. Grip the bar so that your hands are slightly wider than your shoulders and are evenly distributed about the bar. Lift the barbell off the rack, and hold it above your face with elbows straight. Slowly lower the barbell down until it gently touches your chest, then extend your elbows and press the barbell back up to starting position.
To complete a one-armed push-up, start in a normal push-up position, but then spread your legs out so that they're wider than your shoulders. Take one of your arms, and place it behind you so that it's out of the way. Bend you the elbow of your arm in contact with the ground outward so that your chest lowers toward the floor. You will naturally twist a little toward your missing arm for balance.
Difficulty
When completing bench press, you’re going to be able to lift significantly more weight than if you’re performing push-ups. There’s nothing that your body needs to focus on except for lowering and lifting the bar. During one-armed push ups, your body has more to do than just lowering you down and pushing you away from the floor. Your entire core must contract to keep yourself stable so that your torso doesn’t collapse. Many people can bench press large amounts of weight but are unable to complete a one-armed push-up.
Considerations
It’s never a good idea to choose only one exercise to develop a muscle or muscle group. The muscles become accustomed to the type of resistance, and you will not see the same results as if you added variety to your routines. Incorporating both bench press and one-armed push-ups into your workout regimen will allow you to place huge demands on the chest, shoulders and triceps as you bench press, and the one-armed push-ups will give you an added stability component.
Member Comments