Decoding Personal Training: The Battle of Push-ups vs. Bench Press

Welcome to my blog, where we dive deep into the intriguing debate surrounding the effectiveness of push-ups versus bench press. The question of which exercise reigns supreme is far from straightforward, as it requires careful consideration of multiple factors and scenarios. Today, we invite you to embark on a comprehensive exploration of these two exceptional strength training techniques and unravel the complexities behind their effectiveness.

Disconnect from Biased Brain: Embracing the Journey of Learning and Growth

As someone who was once deeply immersed in gymnastics, I can relate to the mindset of believing that my way was always the right and optimal way. However, it’s crucial to break free from this biased thinking if we truly want to learn and expand our knowledge.

The Power of Closed-Chain Exercises: Maximizing Muscles Activation

push up personal training

When it comes to choosing more functional exercises, closed-chain exercises take the spotlight.

But what exactly are closed-chain exercises?

In these movements, the furthest points of your extremities are fixed, engaging multiple muscles throughout your body. On the other hand, open-chain exercises involve unfixed extremities. By incorporating closed-chain exercises into your routine, you activate more muscles and promote functional movement. A prime example of a closed-chain exercise is the push-up, while the bench press exemplifies an open-chain exercise.

Strength Training Strategies: Optimal Muscle Fatigue in Less Than 20 Seconds

bench press personal training

While both push-ups and bench press target the triceps and pectoralis major (chest muscles), the approach to optimizing strength differs.

For athletic performance and simple strength gains, it’s crucial to consider the duration required to fatigue the muscles.

Push-ups present a challenge as, with increased muscle strength, you can perform more repetitions before experiencing fatigue. This may lead to a workout duration exceeding 60 seconds, which primarily improves endurance rather than strength. Although you could add external weight to intensify push-ups, it can be impractical without assistance. In contrast, bench press offers a logical solution, allowing you to achieve true muscle fatigue within the optimal time frame of 20 seconds.


In this blog post, we dive into the importance of disconnecting from biased thinking and embracing the learning process. We explore the concept of closed-chain exercises, emphasizing their ability to activate multiple muscles and enhance functional movement. Additionally, we delve into the nuances of strength training, highlighting the need for optimal muscle fatigue in less than 20 seconds. By understanding these principles, you can make informed choices to optimize your workout routine and achieve your strength goals effectively.

Contact me for my personal training services.