Push-Ups vs Bench Press: Differences in Muscle Activation and Performance Between Men and Women.
A comparative analysis.
This study titled "Push-Ups vs. Bench Press Differences in Repetitions and Muscle Activation between Sexes" (PMID: 32390722) investigated the differences in repetitions and muscle activation between push-ups and bench press exercises, focusing on sex-related variations. The research involved 20 resistance-trained participants (10 men and 10 women) who performed both exercises to failure while measuring electromyographic (EMG) activity in key upper body muscles.
Key Points
Repetitions: Both men and women completed significantly more push-ups than bench presses when loads were matched to body mass. Women performed 77.4% fewer bench press repetitions compared to push-ups, while men performed 53.1% fewer.
Sex Differences: Men outperformed women in both exercises, with significant differences noted in repetitions (p = 0.01 for push-ups; p = 0.004 for bench press). The study found that men exhibited lower EMG activity during both exercises, potentially contributing to their higher repetition counts.
Muscle Activation: EMG analysis revealed that triceps and biceps brachii activity was significantly lower during the concentric phase of push-ups, while anterior deltoid activity was less during the eccentric phase of bench press.
Regression Equation: The study established linear regression equations to predict bench press repetitions based on push-up performance, providing a practical tool for trainers to develop individualised training programs.
Training Implications: Push-ups may offer a greater training stimulus for women compared to men, making them an excellent starting point for resistance training programs, especially for beginners.
