Bench Press vs Chest Press Calories: Which Burns More?

Bench press burns approximately 15% more calories than the chest press machine for the same weight and reps. A 3-set workout at 80 kg burns about 18 calories on bench press versus 15 calories on chest press.

This difference comes from the additional stabilizer muscle engagement required during free weight exercises.

Quick Comparison

Metric	Bench Press	Chest Press	Winner
Calories per 10 reps (80kg)	5.9 cal	5.0 cal	Bench Press
Calories per 3×10 (80kg)	18 cal	15 cal	Bench Press
Stabilizer engagement	High	Low	Bench Press
Ease of use	Moderate	Easy	Chest Press
Safety solo	Lower	Higher	Chest Press

Side-by-Side Calorie Comparison

At Different Weights (3 × 10 reps)

Weight	Bench Press	Chest Press	Difference
40 kg	9 cal	7.5 cal	1.5 cal
60 kg	13 cal	11 cal	2 cal
80 kg	18 cal	15 cal	3 cal
100 kg	22 cal	19 cal	3 cal
120 kg	26 cal	22 cal	4 cal

At Different Rep Schemes (80 kg)

Sets × Reps	Bench Press	Chest Press
3 × 8	14 cal	12 cal
3 × 10	18 cal	15 cal
4 × 10	24 cal	20 cal
4 × 12	28 cal	24 cal
5 × 10	29 cal	25 cal

Why Bench Press Burns More Calories

1. Stabilizer Muscle Activation

The bench press requires your body to balance and control a free-moving barbell. This engages:

Rotator cuff muscles
Serratus anterior
Core muscles
Leg drive muscles

These additional muscles working means more energy expenditure.

2. Greater Range of Motion Control

With free weights, you control the bar path through the entire movement. This neurological demand increases calorie burn compared to a fixed machine path.

3. Eccentric Loading

During the lowering phase, free weights require more control. The chest press machine often provides mechanical assistance during the eccentric phase.

4. No Mechanical Advantage

Chest press machines often have lever arms or pulley systems that create mechanical advantages at certain points, making the movement easier.

The 15% Rule

Our calculators use these formulas:

Bench Press:

Calories = (Weight in lbs × Reps / 150) × 5

Chest Press:

Calories = (Weight in lbs × Reps / 150) × 5 × 0.85

The 0.85 factor represents the approximately 15% reduction in calorie burn on machines.

When to Choose Each Exercise

Choose Bench Press When:

Maximizing calorie burn is a priority
You have a spotter available
You want to build functional strength
Training for sports performance
You have good shoulder health

Choose Chest Press When:

Training alone without a spotter
You're a beginner learning the movement
Rehabilitating from injury
Wanting to isolate chest muscles
Finishing a workout with burnout sets

Combined Approach: Best of Both

Many effective chest workouts use both exercises:

Exercise Order	Exercise	Purpose
1st	Bench Press	Heavy compound, max strength
2nd	Incline Bench	Upper chest development
3rd	Chest Press	Volume without fatigue concern
4th	Flyes	Isolation and stretch

Sample Workout Calorie Burn

Exercise	Sets × Reps	Calories
Bench Press @ 100kg	4 × 6	18 cal
Incline Bench @ 70kg	3 × 10	15 cal
Chest Press @ 60kg	3 × 12	13 cal
Dumbbell Flyes	3 × 15	8 cal
Total		~54 cal

Calculate Your Burn

Use our calculators for personalized estimates:

Conclusion

Bench press burns approximately 15% more calories than the chest press machine for equivalent weight and reps. However, both exercises have their place in a well-rounded training program. For maximum calorie burn and strength development, prioritize bench press when possible, but don't hesitate to use chest press for safety, convenience, or as a finisher exercise.

Calculate your exact calorie burn: