Bench Push-Ups: A Comprehensive Guide to Elevated Push-Ups, Form, and Benefits

How Do You Bench Push Ups?

Bench push-ups, typically referring to elevated push-ups, are a highly effective modification of the traditional push-up, utilizing a bench to adjust the exercise's difficulty and target specific muscle groups by elevating the hands.

Understanding "Bench Push-Ups": Elevation vs. Decline

The term "bench push-ups" can refer to two distinct variations, each with different biomechanical implications and target muscle engagement:

• Elevated Push-Ups (Hands on Bench): This is the most common interpretation of "bench push-ups." In this variation, your hands are placed on an elevated surface, such as a weight bench, step, or sturdy box, while your feet remain on the floor. Elevating the hands reduces the percentage of body weight that needs to be pushed, making the exercise easier and an excellent starting point for those building strength or progressing from wall push-ups. It emphasizes the sternal (lower) fibers of the pectoralis major.
• Decline Push-Ups (Feet on Bench): Conversely, in a decline push-up, your feet are elevated on a bench, and your hands are on the floor. This increases the percentage of body weight moved, making the exercise more challenging. Decline push-ups shift the emphasis to the clavicular (upper) fibers of the pectoralis major and the anterior deltoids due to the altered angle of pressing.

For the purpose of this guide, we will focus on the elevated push-up variation, as it aligns with the common understanding of "bench push-ups" as a progressive exercise.

The Biomechanics of Elevated Push-Ups

Elevated push-ups leverage basic biomechanical principles to modify the exercise's intensity and muscle activation:

• Reduced Body Weight Load: By elevating the hands, the angle of your body relative to the floor changes. This reduces the amount of gravitational force acting against your push, effectively decreasing the percentage of your body weight you are pressing. A higher bench means less body weight to push, making the exercise easier.
• Muscles Engaged:
  • Primary Movers: The Pectoralis Major (chest), Anterior Deltoid (front of shoulder), and Triceps Brachii (back of upper arm) are the main muscles responsible for the pushing motion.
  • Synergists and Stabilizers: The Serratus Anterior (protracts and stabilizes the scapula), Rotator Cuff muscles (stabilize the shoulder joint), and Core Musculature (Rectus Abdominis, Obliques, Erector Spinae) work to maintain a rigid body plank position throughout the movement.
• Joint Actions:
  • Shoulder Joint: Flexion and horizontal adduction.
  • Elbow Joint: Extension.
  • Scapulothoracic Joint: Protraction.

Step-by-Step Guide: Performing Elevated Bench Push-Ups

Proper form is paramount to maximize effectiveness and minimize injury risk.

1. Setup and Hand Placement:

   • Choose Your Bench: Select a stable bench, step, or sturdy elevated surface. The higher the surface, the easier the exercise. Begin with a height that allows you to perform 8-12 repetitions with good form.
   • Hand Position: Place your hands on the edge of the bench, slightly wider than shoulder-width apart, with your fingers pointing forward. Ensure your wrists are stacked directly under your shoulders in the starting plank position.
   • Body Alignment: Step your feet back until your body forms a straight line from your head to your heels. Engage your core, glutes, and quadriceps to maintain this rigid plank position. Avoid sagging hips or arching your lower back. Your gaze should be slightly forward, keeping your neck in a neutral position.

2. Execution - Lowering Phase (Eccentric):

   • Controlled Descent: Inhale deeply as you slowly lower your chest towards the bench.
   • Elbow Angle: Keep your elbows tucked in at approximately a 45-degree angle relative to your torso, rather than flaring them straight out to the sides. This protects your shoulder joints.
   • Depth: Lower until your chest lightly touches the bench, or as far as your mobility allows while maintaining good form. Your upper arms should be roughly parallel to the floor.

3. Execution - Pushing Phase (Concentric):

   • Explosive Push: Exhale as you powerfully push through your palms to extend your elbows and return to the starting plank position.
   • Full Extension: Ensure full elbow extension at the top, but do not lock your elbows forcefully.
   • Maintain Plank: Keep your core engaged and your body in a straight line throughout the entire movement. Avoid allowing your hips to pike up or sag down.

4. Repetitions and Sets:

   • Aim for 2-4 sets of 8-15 repetitions, depending on your fitness level and goals. Rest for 60-90 seconds between sets.

Common Mistakes to Avoid

• Sagging Hips or Arching Back: This indicates a weak core and puts undue stress on the lower back. Actively brace your core and squeeze your glutes to maintain a straight line.
• Flaring Elbows: Elbows pointing directly out to the sides can place excessive strain on the shoulder joint and rotator cuff. Keep them tucked in closer to your body (around 45 degrees).
• Partial Range of Motion: Not lowering your chest sufficiently reduces the effectiveness of the exercise and limits muscle engagement. Aim for a full, controlled range of motion.
• Neck Hyperextension: Looking straight down or excessively craning your neck can lead to neck strain. Keep your head in a neutral alignment with your spine, looking slightly forward.
• Unstable Surface: Performing push-ups on an unstable bench or surface significantly increases the risk of injury. Always ensure your chosen elevation is secure.

Benefits of Incorporating Elevated Bench Push-Ups

• Foundation for Progression: Elevated push-ups serve as an excellent stepping stone for individuals who cannot yet perform traditional floor push-ups, allowing them to build foundational strength.
• Targeted Muscle Development: They effectively strengthen the chest, shoulders, and triceps, contributing to upper body pushing strength.
• Core Strength and Stability: Maintaining the plank position throughout the movement significantly engages and strengthens the entire core musculature.
• Shoulder Health: By reducing the load, elevated push-ups can be less stressful on the shoulder joints compared to floor push-ups, making them suitable for those with mild shoulder issues or as a warm-up.
• Versatility: They can be performed almost anywhere with a stable elevated surface, making them a highly accessible exercise.

Progression and Regression

• To Progress:
  • Decrease Bench Height: Gradually move to a lower bench, step, or box to increase the percentage of body weight lifted.
  • Increase Reps/Sets: Once you can comfortably perform 15-20 reps with good form, increase the number of sets or consider a lower surface.
  • Introduce Decline Push-Ups: Once proficient with floor push-ups, progress to decline push-ups (feet on bench) for greater challenge and upper chest activation.
  • Add External Load: Wear a weighted vest or have a plate placed on your upper back (with a spotter).
• To Regress:
  • Increase Bench Height: Use a higher surface, such as a sturdy counter or a wall, to further reduce the body weight load.
  • Reduce Range of Motion: Perform partial push-ups, only lowering halfway, until strength improves.

Integrating Bench Push-Ups into Your Routine

Elevated bench push-ups can be incorporated into various parts of your workout:

• Warm-up: As a dynamic warm-up to prepare the chest, shoulders, and triceps for more intense pressing movements.
• Main Strength Training: As a primary exercise for upper body pushing strength, especially for beginners or those working on push-up progression.
• Supersets/Circuits: They can be paired with pulling exercises (e.g., inverted rows) or integrated into full-body circuit training.

Safety Considerations

• Ensure Stability: Always use a sturdy, non-slip bench or surface that can safely support your weight and movement.
• Listen to Your Body: Stop if you experience any sharp pain in your shoulders, wrists, or elbows. Discomfort is normal, but pain is a warning sign.
• Prioritize Form: Never sacrifice proper form for the sake of more repetitions. Quality over quantity ensures effectiveness and prevents injury.
• Consult a Professional: If you have pre-existing injuries or concerns, consult with a qualified fitness professional or physical therapist.

Conclusion

Elevated bench push-ups are an invaluable exercise for developing upper body pushing strength and core stability. By understanding the biomechanics, mastering proper form, and strategically progressing or regressing the exercise, individuals of all fitness levels can effectively integrate "bench push-ups" into their training regimen to build a strong, resilient physique.