Question for the collective wisdom. I’m revamping the workout regimen.
I need to remain in good cardio and “functional” strength, endurance fitness level for my job. Its a lot of running around, climbing over things, and generally looking fit so people think I know what I’m doing (heh heh).
The question is in my workouts are pushups really a substitute for bench movements? or am I missing something?
splits look like this now (any other suggestion of glaring omissions helpful)
day 1
pushups
pull ups
sit ups/abs
all to failure
one exercise after another 5x minimal rest (<60 sec) between each of the 5 sets
run 2 miles at about 9 min/mile pace
day 2 (weights)
squat
deadlift
lunge
ham curl
calf raise
6-8 reps, heavy as I can go 2-3 sets
day 3 (weights)
arnold military press
barbell curl (done in squat rack)
tricep cable pushdown
DB rows
DB shrugs
reps same as above
days I’m not running do a good 30 minutes of steady something else for cardio - bike, paddle, hike, climb etc. Time is limited for the store bought workouts as it is a haul up here to get to the gym more than two days a week and I travel constantly.
[quote]Warhorse wrote:
If you want a strong chest, pushups are no substitute for heavy bench.[/quote]
That depends on what you mean by “strong.” Push-ups are far and away superior to bench pressing when it comes to full body strength and athleticism. When you are moving your body through space (like a squat in a way) you are using many more muscle groups than with benching. When did lying down become the athletic preference to moving your body through space? Also, if used correctly the push-up can increase your chest size as well.
The only time anyone ever needs to bench is when they are actually trying to compete in a bench pressing contest. Other than that it’s nice to do to add variety to your workout, but hardly necessary to build a good chest, and in general an athletic physique.
I should clarify. What Zeb says makes sense. I’m comfortable with my overall strength and can do what I need/want to do.
My question is whether given that I use weights (and go heavy, low reps) for other muscle groups, shoulders, back, legs, etc. Is it unbalanced (right word?) to use only plyometrics/pushups for chest? Thanks again.
Pushups are good for endurance. With a weight vest or by using variations, you can put some size on. If you’re trying to look “athletic” than they’ll probably be enough if your bodyfat is low enough.
I am not a fan of barbell benching because my shoulders are all fucked up, but I do love dumbells. Pushups will not get you as strong in terms of power or max strength, but that doesn’t seem like something you’re worried about.
Thanks. I share the shoulder issues. DB’s maybe as an add on to weight vest pushups might be a plan. I’ll have to look for one of those weight vests, my pullups are weighted and that works pretty good for lats.
[quote]Oldman Powers wrote:
Sounds like you know what you are talking about ZEB.
Are you a powerlifter?
What’s your heaviest bench?[/quote]
I have no idea what my bench is and quite honestly I think that question is asked far too much to the detriment of a very good chest (and full body) movement called Push-ups. Certainly if your goal is to enter powerlifting contests then of course you must bench. However, if you are trying to build your chest, shoulders, triceps and other supporting muscle groups various forms of push-ups will get you there as fast, if not faster, and without as much potential for injury. I’ve done push-ups for reps with (close to) a 100lb. wt. vest with my feet elevated 18". I have no idea how that equates to how much I can bench, and I don’t care.
[quote]comus3 wrote:
I should clarify. What Zeb says makes sense. I’m comfortable with my overall strength and can do what I need/want to do.
My question is whether given that I use weights (and go heavy, low reps) for other muscle groups, shoulders, back, legs, etc. Is it unbalanced (right word?) to use only plyometrics/pushups for chest? Thanks again. [/quote]
You can use push-ups in the same way you use a bench press. If you want to perform low reps make the push-up more difficult. Add weight to your back, elevate your feet as well. And you never need a spotter. The first thing you will notice about 24 hours after your workout is that your lats are sore. So sore in fact that you’ll be trying to remember if you worked the lats instead of your chest. The lats support the chest as it swings out in space- the bench supports the lats when you are bench pressing.
I am not claiming that the bench press cannot build a great chest, I think that’s obvious. But somewhere along the line push-ups have gotten the short end of the stick. If you work them in to your routine even once per week you will reap benefits you never thought possible.