Of course, one’s genetics influence the end result too. The weighted push up on the other hand is an odd lift. But the pushup can also be just as effective. The issue with the exercise is that it can be a bit tricky to set up. The dip is a high-risk high reward exercise. In fact, weighted push ups also carry-over well to squats and deadlifts. They make you and your workouts less dependent on the presence of others. I say theoretically because there are no weighted push up competitions! Thus, weighted push ups and dips move the chest through a greater range of motion than the bench press. Each of these 3 exercises build certain muscles groups better than others. I have been doing weighted push-ups with push-up bars, wide "grip", thumbs facing inwards. Bench presses were designed to move gargantuan weights. Push-ups are convenient, but no match for weights when it comes to total-body training. While weighted push ups carry-over well to grappling sports like jiu-jitsu. Most barbell houses on the planet have at least one bench press. This property turns the movement into a great strength builder and hypertrophy stimulator because the lifter can keep the repetitions per set in a rep range conducive to either goal. You can circumvent the financial issues by making a homemade version, but it still won’t hold a substantial load. The downside of this method is that the resistance is “uneven” – it increases as you go up. But compound exercise that move the body through space will always build more muscle mass than those that don’t! It offers all the benefits of the regular push-up combined with the ability to increase the resistance to a very high degree – a quality arming the push-up with the necessary weapon to fight the bench press. But, since you aren’t lying on your back, weighted push ups are less stable than the bench press. Overhead pressing builds capped shoulders, horseshoe triceps and mountainous traps in one movement. Muscle activation. If you want to increase your chances of getting a fuller chest, push-ups are better. For the record I do dumbell press… Pushups are fine for hypertrophy and better for joint health. Researchers at North Dakota State University compared push-ups with the bench press on matters of muscle growth and strength. The bench press has iron history fundamental to the lifting community even though it is a lot younger than the push-up. Specificity of training matters and if you want to get really good at a movement, you should be doing more of that particular movement. Some find it helpful to bench press and do push-ups, while others stick to just one exercise. Injury rates in sports are measured by the average number of injuries sustained per 1000 hours. Perhaps you’re new to exercices, or you’ve been out of the game for a while. But who cares, unless one is competing in those movements (or believes they are competing). Dips and weighted push ups both need plates too, which cost a lot. Exercises that test and develop one’s balance and coordination are useful for sports conditioning, but too much instability could be detrimental when training for muscle mass as it could cause “stabilization failure” robbing the primary movers of rightful work. 1. While the bench press comes in at a respectable third, because of its ability to build a massive chest. Calisthenics athletes with elite weighted dips have bench pressed impressive weights with ease. The Weighted Dip. If you’re a female it’s usually the push up that’s the winner in the push ups vs the bench press debate. It’s also one of the three power lifts, and despite the effort of some strength organizations, the overhead press will not negate the royalty status of the bench press any time soon. Fairly low stabilization and coordination requirements. The dip is a downward push that technically works the entire chest, but the lower portion does the grunt of the work. 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