If you're interested in this article, also be sure to check out Increase your bench-press with just push-ups

The title of this entry is what someone typed into Google to get to my website approximately eleven minutes ago.

The short answer is: yes.

The long answer is: no more so than any other associated exercise.

All of the truly great weightlifting wisdom is regards to increasing your maximum for a given exercise comes from the power-lifters and strong-men of the world. The articles archives at the Westside-Barbell site offer a wealth of information on this topic. Interestingly, if you read deep into the power-lifter literature, you will find a deep core of Soviet strength training principles - but without the 'roids.

In reality, everything you really need to know about strength training was discovered long ago. If you want a huge power-to-weight ratio, become a male gymnast. Many of those exercises have been around for as long as we have. Past that point, if your goal is to get immensely strong, follow the principles laid down by classic strongmen. Steroid abuse and the marketing of fitness have led to a glut of misinformation surrounding a topic that was clearly understood in earlier 20th century literature.

so what about my bench press?

Well, what do you mean by bench-press? Your form will determine the maximal weight you will carry. There are also two main schools of bench-press form. The power-lifters advocate a whole-body approach that is actually quite complicated to learn. However, it allows for maximal lifts. The other is what you're likely familiar with - a form that focuses mainly on working the shoulder and chest structure.

Depending upon which form you choose to work on, different exercises will yield different performance boosts. Please note that if you choose to focus on the 'body-builder' type of bench press, you will not be able to achieve your true maximum.

Mainly this involves understanding what muscle groups are in play at particular points in the exercise; to what extent they are activated throughout the lift.

Westside barbell advocates a very nuts-and-bolts journaling methodology in order to improve your maximums. If your goal is to increase your maximums this is the only way to guarantee consistent and efficient results. They focus on one to three rep maximums in their bench press routines in order to get your form and nerves ready to handle the requirements.

However, they do not just do bench presses to increase their bench numbers - something implied by our savvy Google searcher - but rather they focus on the idea of General Physical Preparedness (GPP) and auxiliary exercises. I like to think of GPP as making your engine bigger - these are the exercises that will grow big, strong muscles. Think heavy-duty peasant laborer work.

Did you know that your lats are actually a very important muscle for doing bench press if you have good form? Weak triceps are also a frequent reason for missed maximums - have you ever just not been able to push the bar up the last couple inches to lockout? Obviously, doing bench presses over and over again is not going to fix this problem. You need to be doing skull crushers and bent-over rows.

Maybe your issue is that your left arm is weaker - maybe you should do some dumbbell presses. Maybe you just need to have more endurance because your training sessions aren't lasting long enough. Time to pull a couple hundred pound weight sled and work on your GPP. Maybe your forearms are just too weak and you need to use hammers to work on your grip strength.

and maybe push-ups will help you because...

1. your back and abs are too weak to support a good bench and pushups with good form firm you up
2. you do lots of push-up reps and thereby gain GPP
3. you do diamond pushups with elevated feet to work on your triceps
4. it hits your sweet spot for gains

Go forth and prosper.