Push-Ups With Weighted Vest Vs. Bench Press

A strong upper body is beneficial not only in the weight room but also for everyday activities. Push-ups with a weighted vest and bench presses can both help to improve muscular strength and endurance in several muscles throughout your upper body. Which exercise is best is based on your individual capabilities and fitness goals.

  1. Execution of Push-Ups With a Weighted Vest

    • Once you have your weighted vest on and adjusted, lower onto all fours with your hands slightly wider than your shoulders. Extend your legs behind you, stabilize your abdomen and straighten your back so that your body forms a straight line from your head to your heels. Inhale and slowly lower yourself to the floor. Once your chest nears or touches the floor, forcefully press through the heels of your hands to extend your arms and return to the starting position. Exhale at the end of the movement. Ensure that your body maintains a straight line throughout the exercise and keep your hips from sagging toward the floor.

    Bench Press Technique

    • Load your bar with the appropriate weight or use only the bar if the bench press is a new exercise for you. Lie face up on the bench with your knees bent and feet flat on the floor. Grasp the bar with an overhand grip wider than shoulder width. Unrack the bar and hold it above your chest with your arms extended. Inhale and slowly lower the bar toward your chest. Once the bar touches or nears your chest, forcefully press it back up to the starting position exhaling at the end of the movement.

    Muscles Worked

    • The bench press works the pectoralis major, pectoralis minor, triceps, anterior deltoid, serratus anterior and coracobrachialis. Weighted push-ups target these same muscles, but since this exercise lacks the support of an exercise bench, your abdominal, lower back and gluteal muscles are forced to work isometrically to stabilize your hips and torso.

    Strength Gains

    • Weighted push-ups and bench presses can both help to strengthen your muscles, however the bench press has a much higher potential for strength gains. The weighted vest does add resistance to the push-up, but the vest can only hold so much weight. In contrast, the amount of weight you can use with the bench press is nearly endless. Working with heavy weights is the key to building and strengthening muscle.

    Workout Considerations

    • Rather than choosing one exercise over the other, incorporate both the weighted push-up and the bench press into your workout routine. Varying your workouts can help prevent burnout and decrease your risk of injury. No matter which exercise you're performing, ensure that your muscles are prepared for the activity by performing a 5 to 10-minute warm-up prior to your workout. For both exercises, begin with light resistance, gradually increasing your weight as you become stronger and more comfortable with the exercises.

    Safety Considerations

    • If you suffer from low-back issues, you may want avoid or minimally utilize weighted push-ups since they stress on the low back. Always use a spotter when bench pressing, especially when working with heavy weights.