Both the pushup and the bench press can be performed to help you develop upper body strength, endurance and muscle mass, while also helping to burn fat. While they are both excellent exercises, they offer different advantages and disadvantages, which may mean that one suits your training goals better than the other.
Strength
When it comes to gaining strength, you need to employ a concept known as "progressive overload" in your training. Progressive overload involves constantly trying to increase the amount of weight you lift, which forces your muscles and nervous system to adapt, making you stronger. This is easily performed on the bench press because you can add an indefinite amount of weight. With pushups however, adding weight is a lot more difficult. You may be able to use weight plates, or a weighted vest, but you will never be able to add as much weight to a pushup as you can with a bench press.
Muscle Gain
As with gaining strength, progressive overload is important for building muscle, but there are also other aspects to consider. It is generally considered that performing sets of between eight and 12 repetitions is the best option for building muscle. Even if you find pushups tough, within a few weeks you should be performing at least 20 in one go, meaning that doing eight to 12 would be too easy for you and won't stimulate muscle growth, unlike the bench press, where you can adjust the weight to make sure that your sets of eight to 12 are always tough.
Ease of Performance and Variation
Pushups are very easy to perform, and can be done anywhere, without the need for equipment. Bench presses on the other hand require you to have at least a bench, rack, barbell and plates, which means you either have to be a gym member, or have equipment at home. Both exercises can be varied to make them tougher and keep training interesting. Try pushups with your hands or feet elevated, or spaced differently, and experiment with different angles and rep speeds on the bench press.
Risks
Any exercise carries a degree of risk, yet the pushup is a relatively safe exercise. The bench press however carries a higher risk of injury because you can handle heavier loads, and requires the use of a spotter when lifting heavy weights.
Which Is Better?
Both exercises have their pros and cons. The pushup is more suited to beginner trainees, or those who train for fitness, whereas the bench press is superior if you are looking to build strength and size, and are more advanced in training. Which one you do more regularly will also depend on what equipment you have at your disposal. For optimal results though, you should include both pushups and bench presses in your routine.
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