One Arm Push Up vs Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Bench Press more often — 38,526 sessions vs 1. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of One Arm Push Up and Bench Press for Better Comparison.
Planfit Users' Choice about One Arm Push Up vs Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press more often — 38,526 sessions compared to 1 for One Arm Push Up.
Popularity is not the whole answer. One Arm Push Up and Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How to One Arm Push Up
One Arm Push Up muscles worked: Chest
Form
- 1. Slowly lower your chest towards the floor using the strength of the supporting arm.
- 2. Lower yourself until your elbow is around 90 degrees.
- 3. Push your body up with the strength of your chest and arms to return to the starting position.
- 4. Perform the designated number of repetitions with one arm, then repeat the same with the opposite arm.
Coach's Comment
- 1. Since it's a high-difficulty movement, it's best to challenge yourself after building sufficient push-up skills.
- 2. At first, it's okay to practice with a modified one-arm push-up on your knees.
- 3. If you feel pain in your shoulders or elbows, stop immediately and lower the difficulty.
If you want to know a detailed guide to One Arm Push Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Push Up Guide page of our blog!
How to Bench Press
Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches below your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
If you want to know a detailed guide to Bench Press, alternative exercises, and its benefits, check it out here. Check out the Bench Press Guide page of our blog!
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