Push-Ups or Bench Press?

Question:

Which is more productive, I want to tone and firm the pecs, not get 'buff'.

Answers:
Pushups

I've done both, including high weight rep cycles with benchpresses. Although they made me strong, they did little to effect the morphology of my chest. Pushups, on the other hand, do alot more. Also, the strength you get from them is functional (ie you are strong through a range of motion your body actually uses). Not so with the strength you get from the bench press.

On a related matter, weight training of small muscle groups, basically does nothing (unless you hardcore juice with steroids..then you have other problems.lol). If you are going to weight train (and actually want results), stick to large, whole body exercises. These exercises have systemic effect, causing all the muscles in your body to grow (not just the ones you worked). It's a hormonal thing. Example..focus on deadlifts and squats and don't do any curls or triceps work except after you are already big and want to fine tune an area.

When it comes to weight training vs body weight exercises (pushups are an example of a body weight exercise), most people get little to no benefit from weight training. You will RARELY get anyone in the fitness industry to admit this but, by far, the vast majority of people who join gyms or buy weight equipment, quit after a few months or years. They quit because they get no results. The desperate ones turn to steroids but quit doing that because they get not results (only high dose steroid use plus hardcore, 3hour a day workouts, everyday.for years, give results). These results disappear rapidly once you stop.

Body weight exercises, on the other hand, will dramtically increase your functional strength and will give you a lean, muscular body. A REAL muscular body looks a hell of alot different than a phony steroid body (which has little strength I might add). Remember Jack Lelaine? That's a typical example of what real results look like.

Other Answers:
Both to be honest. If u dont want to 'buff' up use lighter weights when doing the benchpress but i always recommened push ups. they work your entire upper body

push ups., you need no equipment.., can be done anywhere., and using different angles can target upper, lower and mid pecs..

bench light wide grip, tight grip, and normal grip. also do flat, incline and decline 3-5 sets 10-12 reps each works pecs evenly.

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Push-Ups or Bench Press?

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