“Do pushups increase bench press?” One of the ideas (I actually considered bro-science until not too long ago) was that doing pushups (and a lot of them) would help a person increase their bench press. I considered this to be bro science because it doesn’t really explain why push-ups increase a person’s bench press. My personal thoughts about it was that the volume (with a consistent weight) would help a person get proficient at pressing that weight, and with what I know about bench pressing, volume and form are what matter most.
Before we move forward i just want to say that push-ups do help a person increase their bench press (or at least that’s what I’ve found).
Now, I’ll explain why.I’ve found (and believe) a person’s bench press can be improved by doing pushups. The things I’ll talk about in this article are as follows:
- Muscles worked
- Submaximal weights and volume
- Form
Pushups
What muscles do push ups work?
The pushup is a common calisthenic exercise that begins from the pronated position. It’s performed by raising and lowering the body using the pectoral muscles, triceps, and anterior deltoids (front shoulder).
The muscles worked while performing a pushup are as follows:
- Abdominals: While performing pushups both the rectus abdominis and transversus abdominis contract to help keep the body off the floor as well as keep the legs and torso aligned.
- Deltoids: The front (anterior) deltoid is one of the main shoulder joint horizontal adductors; it helps move the upper arms toward toward the chest during the upward phase of a pushup. It also helps regulate your speed during the downward phase of a pushup.
- Chest Muscles: The pushup works both the pectoralis major and minor. These are the two largest chest muscles and the main pushing muscle groups of the upper body. The pectoralis major is doing most of the work when you’re lowering or raising the body during a pushup.
- Erector Spinae (main stabilizer muscle in the back): The erector spinae is the main stabilizer muscle in the back and is made up of three muscles, the spinalis, longissimus, and iliocostalis.
- Triceps: The triceps brachii work to horizontally extend the elbow joints so the arm can be fully extended. The triceps also control the speed of the elbow-joint flexion during the downward phase of the exercise.
- Forearms: The forearms, wrist muscles, knee extensors, and hip / spine flexors all work isometrically to maintain proper plank position in the standard prone push up.
- Biceps: During the pushup the short head of the bicep brachii muscle acts as a dynamic stabilizer; meaning the muscle activates at both ends to help stabilize the joints.
Video credits to 3D4Medical. The video talks about the body's skeletal muscles.
Bench press
What muscles does the bench press work?
The bench press is an upper body weight training exercise where the trainee presses a weight upwards while lying on a weight training bench. The bench press uses the pectoralis major, the anterior deltoids, and triceps (as well as a few other stabilizing muscles). The movement typically uses a barbell but can use other implements to be performed.
- Pectorals
- Triceps
- Anterior Deltoids (front shoulders)
- Latissimus Dorsi
- Gluteals
- Rhomboids
- Forearms
Submaximal Weights
I’ve been doing an experiment for the past few months with volume pushups (mainly to help me heal from the abuse I’ve been placing on my body) to help me grow my bench press. The idea behind it is essentially what people say about using submaximal weights to help improve a 1 rep max. If, when you’re performing a push up, you’re moving something along the lines of 60% of your body weight and (for me anyway) that would mean you’re pressing 110-120 lbs. The idea was that if I’m able to do 100 pushups at this bodyweight (and I mix it with free weights and intense bench pressing) I’ll be able to bench press 405 lbs. I’ll probably also have to gain a bit of weight.
It’s also important to mix it with free weight bench pressing so your body gets used to activating the muscles at the correct times.
Does volume help lift you lift more weight?
Yes, it’s common knowledge that the bench press is improved by using volume. However, (and here comes the part where I refute everything I just said) when it comes to lifting more weight (increasing intensity) it’s suggested that you stay in the 1-6 rep range. However, that hasn’t been proven to be the only way an individual can make strength gains. So I won’t say that this won’t work.
I’ll let you know what happens.
Conclusion
People do pushups to increase bench press. You’re using submaximal reps and subsequent submaximal weight prs to improve your 1 rm.