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Is The Push-Up Better Than Bench Pressing?

man performs push up

DID YOU KNOW that push-ups are the best sign of cardiovascular health and longevity for males? The capacity to complete 40 full push-ups is the single best indicator of cardiovascular health and lifespan.

They are also the cornerstone of the fitness world and are a go-to exercise for fitness experts worldwide.

I have over forty years of fitness experience, and I still witness how push-ups instill fear in most people. I do the full push-up on my toes, but did you know that the modified push-ups on your knees achieve the same overall ratio of muscle activation in the upper body.

You’re still training the target muscles similarly but with less load when you’re on your knees. It is excellent news if you can’t successfully do push-ups on your toes. It is why they should not be left out of your training because you cannot execute them on your toes.

Some people associate push-ups with intimidating fitness regimens or used as a punishment. I understand this fear because I have witnessed a gym teacher, sports coach, and martial arts instructor use push-ups for failure at some tasks.

Push-ups are far more than a simple upper-body workout. They develop the core muscles while working the pecs, deltoids, and triceps. Push-ups increase general fitness and health by increasing muscular endurance and lean muscle mass and improving upper body definition.


According to researchers, push-ups activated the abdominal muscles 51 per cent more than bench press repetitions with parallel weight.

It demonstrates why push-ups are the best functional exercise for training muscles to do everyday activities safely and efficiently. Because they often involve the integration of limb and core muscles.

Push-ups on your toes, without a doubt, are the most effective since they require more activation in the muscles of the upper body and core, as well as whole-body integration.

However, doing push-ups on your toes can be difficult, and many people, especially older people or those who are new to fitness, cannot do repeated push-ups on their toes safely.

The hips and neck are out of alignment, and the risk of injury outweighs the benefits. You should not quit or become disheartened if you have difficulty lowering yourself to the ground in a toe push-up position. Kneeling push-ups are an effective adjustment.

It is a fact that if you perform enough knee push-ups to fatigue, you’ll soon be up on your toes. Because the muscle activation in knee and toe push-ups is the same, you’ll quickly be able to do push-ups on your toes.


Here are the four crucial things to remember if you want to accomplish great push-ups:

• Spread your hands wider than your shoulders.

• Take a deep inhale as you lower your chest down to elbow level.

• Move the body as one strong body unit

• Squeeze your glutes and brace your core. Exhale push-up.

Over ten years, researchers collected data from 1,104 male firefighters in a study on cardiovascular (heart) disease. They discovered that males who could do 40 or more push-ups had a 96 percent lower risk of heart disease than guys who could only do ten.

Rather than an aerobic treadmill test, push-ups were a better predictor of whether a person would develop cardiovascular disease. Go to and see how many push-ups you should be doing for your age group.