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    Registered User DieselYeah's Avatar
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    Weighted push-ups as a replacement for bench press

    For work reasons, I will be unable to go to the gym over the next couple of weeks. Are weighted push-ups (chucking a few discs into a backpack) a one-for-one replacement for bench press?

    E.g. if I weigh 80 kg and usually lift 80 kg in the bench press, can I do push-ups with my own body-weight + 20 kg for the same reps and sets, and it will preserve my muscle mass until I can go back to the gym?

    Thanks.
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    A weighted push-up ain't the same as bench. I can't even do a push up with 50 kg but can easily bench significantly more than that.

    But getting better at weighted push-ups is the best alternative you have so just run with it.

    Also if you are only out of the gym for a few weeks it ain't anything to worry about as you can recover strength pretty quickly.
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  3. #3
    WOATbrah of peace :) sooby's Avatar
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    weighted push-ups are fine.
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    I'll Mod 'til I'm dead. ironwill2008's Avatar
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    Originally Posted by DieselYeah View Post
    For work reasons, I will be unable to go to the gym over the next couple of weeks. Are weighted push-ups (chucking a few discs into a backpack) a one-for-one replacement for bench press?





    E.g. if I weigh 80 kg and usually lift 80 kg in the bench press, can I do push-ups with my own body-weight + 20 kg for the same reps and sets, and it will preserve my muscle mass until I can go back to the gym?
    I don't know.


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    Registered User Garage Rat's Avatar
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    Experiment for yourself and come to your own conclusion.
    They certainly work the same muscle but in a slightly different manner.
    Think of the pushup as a moving plank.
    The whole body must be tight to do them correctly.
    Then there is scapular retraction with a push up(a good thing) that laying down bench pressing doesn't allow because of the back on the bench being pushed down with weight.
    You may or may not lose BP strength while doing weighted push ups but my guess would be you won't lose to much.
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    Registered User westtxco's Avatar
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    What about the prison type routines that have difficult versions of bodyweight exercises?
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    Registered User westtxco's Avatar
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    Oh, and I was a c/o a few years back....those routines work, trust me.
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    pay the iron price SuffolkPunch's Avatar
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    If you can get someone to balance a weight on your upper back - far enough up so that it doesn't create a moment that makes your stomach want to sag - then it should work fine for chest and tri development.

    This might be tricky if you train alone but you could try a weighted backpack. Just be careful of it sliding and hitting you in the back of the head...
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    Originally Posted by DieselYeah View Post
    For work reasons, I will be unable to go to the gym over the next couple of weeks. Are weighted push-ups (chucking a few discs into a backpack) a one-for-one replacement for bench press?

    E.g. if I weigh 80 kg and usually lift 80 kg in the bench press, can I do push-ups with my own body-weight + 20 kg for the same reps and sets, and it will preserve my muscle mass until I can go back to the gym?

    Thanks.
    Your best bet is a suspension trainer. Mine cost around $60 and it's as good as the $200 ones.
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