Push-Up — Barbell Bench Press Alternative
4.7
BeginnerBest Bodyweight
The push-up is the ultimate bodyweight pressing exercise and a direct movement cousin of the bench press. Performed face-down with hands on the floor, you lower and press your entire body using your chest, triceps, and shoulders. Countless variations exist to scale difficulty up or down.
Best for: Home training and core engagement
How to Perform
- Start in a high plank position with hands slightly wider than shoulder-width, body forming a straight line from head to heels.
- Brace your core and lower your body by bending your elbows until your chest nearly touches the floor.
- Keep your elbows at a 45-degree angle to your torso — don't flare them straight out to the sides.
- Push through your palms to return to the starting position, fully extending your arms at the top.
How It Compares to Barbell Bench Press
Push-ups work the same muscle groups as the barbell bench press but add significant core engagement since your body must stay rigid throughout. The downside is that progressive overload is harder — you're limited to bodyweight unless you add bands, a vest, or elevate your feet. For beginners or those training at home, push-ups are an excellent pressing foundation. For maximal strength, the barbell wins.
Equipment & Muscles
Bodyweight|ChestTricepsFront DeltsCore
Pros
- + No equipment required
- + Engages core muscles
- + Can be done anywhere
- + Easy to modify difficulty
Cons
- - Limited progressive overload
- - Not ideal for max strength
- - Can be too easy for advanced lifters