Bench press strength and push-ups performance, are they related?

The barbell bench press and the bodyweight push up are both horizontal pushing movements.  They use substantially the same muscle groups.  The basic movement is the same.  Many military services and schools / selection programs use push-ups as a test mode.  The question that comes up frequently is, “Can I improve my push-ups by getting stronger at the bench press?  Or, “Can I improve my bench press by getting better at push-ups?”  The best answer to both of these questions is, “Maybe, but probably not.”  Let me explain.  Scientists at Northern Illinois University took a look at the correlation between max push-ups in 1 minute and 1 repetition maximum in the bench press.  What they found is that the correlation is generally weak.  Timed push-ups did not predict 1 RM bench press performance accurately.  Push-ups accounted for only 31 percent of the variance in 1 RM bench press performance.  In lay terms, it did a rotten job of predicting 1 RM bench press. 

This should not be totally unexpected because they test different abilities.  A 1 RM bench press tests absolute muscular force.  This depends primarily on muscle cross sectional area (as well as joint leverages and technique).  Push-ups test muscular endurance.  The ability to do lots of push-ups is related primarily to the development of resistance to metabolic fatigue in the muscles.  This is done by up regulating the concentration of muscle enzymes responsible for energy production. 

When I said “maybe” above, I was referring to a special circumstance.  If a person can do fewer than 15 push-ups, then they have a strength deficit.  That number of repetitions is closer to strength than it is to muscular endurance.  In that case, increasing bench press strength may help with push up performance.  However, a person able to do more pushups clearly has enough force production capability and would benefit more (in terms of improved push-ups) by improving fatigue resistance, rather than adding bench press strength.

The logic also works when considering whether push-ups can improve your bench press performance.  If your max push ups is in the strength repetition range (i.e., less than 15), it is more likely to help with your bench press performance.  Otherwise, it is likely to have little impact.

Conclusion:  Can’t do many push-ups (i.e., less than 15), bench pressing may help.  Otherwise, push-ups training is the way to go.

Relationship of Push-ups and absolute muscular endurance to bench press strength, Invergo, J, Ball, T., and Looney, M., Journal of Applied Sport Science Research, 1991, 5, (3), 121-125.