Push-ups and the bench press each work the muscles of your chest, shoulders, triceps, and to a lesser degree your back. The push-up uses your own body weight as resistance, and the bench press uses a barbell or dumbbells. If you are trying to increase the amount of weight you can bench press, explosive speed training with push-ups will help you reach the next level, says bodybuilder Lee Hayward. Push-ups utilize about 60 percent of your body weight, and there are several variations to help build upper body strength.
Step 1
Lower your body onto the floor and assume a push-up position, with your arms extended and body straight. Your hands should be slightly more than shoulder-width apart, and your elbows tucked in just a little to emphasize the triceps.
Step 2
Lower your chest to the floor, then push up as hard and fast as you can. The goal is for your hands to come up off the floor. Ideally, you will clap your hands as you "explode" up, to ensure each repetition is done correctly. Perform eight sets of three repetitions, and rest for one minute between sets, advises Hayward.
Step 3
Place each hand on a basketball and assume the push-up position. Slowly lower yourself as far as you can, then push back up. This exercise works stabilizer muscles, and will help with your bench press. You can substitute medicine balls or Swiss balls for the basketballs if you like. Perform as many repetitions as possible.
Step 4
Assume a standard push-up position, and elevate your feet. You can use a chair or Swiss ball. Lower your arms until your chest is close to the floor, then push back to the starting position. This will work the muscles of your upper chest. For a greater challenge, try pushing yourself up quickly, so you leave the floor with each repetition. Perform as many repetitions as you can.
Tips and Warnings
- Consult your physician before starting any exercise program.
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