Close-Grip Bench Press vs Push up / Press up
FR : Développé couché prise serrée ↔ Pompe
Swapping Close-Grip Bench Press (Barbell) for Push up / Press up (Bodyweight) retains 100% overlap; expect alternative path. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Barbell → Bodyweight
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Close-Grip Bench Press for Push up / Press up.
| Muscle Group | Close-Grip Bench Press | Push up / Press up | Leverage Shift |
|---|---|---|---|
| Chest (Pectoralis Major) | Primary (50%) | Primary (50%) | Matched |
| Triceps Brachii | Secondary (30%) | Secondary (30%) | Matched |
| Shoulders (Deltoids) | Secondary (20%) | Secondary (20%) | Matched |
Load & Volume Conversion: Close-Grip Bench Press → Push up / Press up
Worked weight heuristic: a 100 kg set on Close-Grip Bench Press (Barbell) maps roughly to 70 kg on Push up / Press up (Bodyweight; 2.5 kg jumps, curve: alternative curve). Calibrate set 1 at RPE 8 so e1RM history for Close-Grip Bench Press remains unskewed. Zero anatomical muscles are dropped between Close-Grip Bench Press and Push up / Press up; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods. | Paz (2019) | PubMed 31113178 ↗ |
| High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. | Zaroni (2019) | PubMed 31260419 ↗ |
| Push-Ups vs. Bench Press Differences in Repetitions and Muscle Activation between Sexes. | Alizadeh (2020) | PubMed 32390722 ↗ |
| Muscle activity levels in upper-body push exercises with different loads and stability conditions. | Calatayud (2014) | PubMed 25419894 ↗ |