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was actually benching x per week at one time! I know, I'm paying for it now. . . surgeries later!So which is better the push-up or the bench press?The push-up is much more effective and safer than the bench press. When I say safer just ask any of the powerlifter's walking around your gym. They are the one's with the severely rounded shoulders and who can't lift their arms above their heads! The reason. . . the bench press wreaks havoc on the shoulder complex!On the other hand, push-ups are one of the best upper body exercises you can do. They not only strengthen your chest but your overall upper body strength and power. Plus, they will not harm your shoulders like the bench press. Here are reasons NOT to Bench Press Do push-ups instead . Your shoulder blades are " stuck" in a fixed position when using the bench pressBecause the shoulder blades are unable to move, this weakens the finger like muscles, serratus anterior, who's primary job is to stabilize and pull the shoulder blades forward. If theses finger like muscles are prevented and weakened from doing their job, this causes your shoulder blades to " wing" move away from the midline of your body , limiting your shoulder range of motion. This limited range of motion will eventually lead to injury. . . most likely impingement syndrome, which hurts like hell! The push-up actually strengthens and allows the serratus anterior to do its job! . Your core musculature is NOT activatedWhen lying on your back performing the bench the musculature of the core is actually relaxed because the bench itself is doing the job of your core. The muscle groups that surround your spine i. e. the core relax and if muscles do not get used they get weak and atrophy decrease in size & waste away sets in. The movement of the push-up actually forces your core to fire and work throughout the whole exercise! . Safety!Believe it or not, you put your shoulders under the most " stress" pressure risk when putting pulling the bar on and off the rack. This puts a lot of excessive strain on the rotator cuff. Through my years working in a physical therapy clinic, rotator cuff tears are one of the worst injuries to come back from. Surgery and rehab are torture!! Push-ups on the other hand, are extremely safe because you don't have to rack and re-rack your body!
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