Bench Press vs Push Ups Calories: Which Burns More?
Compare calorie burn between bench press and push ups. Detailed analysis showing when each exercise burns more calories.
Heavy bench press sessions burn more calories per minute, but push ups can burn comparable or more calories when performed in high volume with little rest. A 70 kg (154 lb) person doing 50 push ups burns about 15 calories, a little less than 3 sets of 10 bench press with rest between sets (about 18 calories at moderate effort).
The best exercise depends on your goals, available equipment, and training style.
Quick Comparison
| Factor | Bench Press | Push Ups | Winner |
|---|---|---|---|
| Calories per minute | 3-10 cal | 5-13 cal | Depends |
| Equipment needed | Barbell, bench | None | Push Ups |
| Progressive overload | Easy (add weight) | Harder (variations) | Bench Press |
| Convenience | Gym required | Anywhere | Push Ups |
| Maximum load | Very high | Bodyweight | Bench Press |
Calorie Comparison by Scenario
All scenarios for a 70 kg (154 lb) person.
Scenario 1: Time-Based (10 Minutes)
| Exercise | Approach | Calories Burned |
|---|---|---|
| Bench Press | Sets of 10 with rest, moderate | 41 cal |
| Bench Press | Sets with rest, heavy | 70 cal |
| Push Ups | 200 reps (20/min) | 60 cal |
| Push Ups | 100 reps (10/min) | 30 cal |
Winner for time-based training: Heavy bench press, or push ups if you can maintain high volume
Scenario 2: Set-Based (3 Sets)
| Exercise | Volume | Calories Burned |
|---|---|---|
| Bench Press (moderate) | 3 × 10 | 18 cal |
| Bench Press (heavy) | 3 × 10 | 32 cal |
| Push Ups | 3 × 20 | 18 cal |
| Push Ups | 3 × 30 | 27 cal |
Winner for set-based training: Heavy bench press, or push ups with high reps
Scenario 3: Heavy Lifting
| Exercise | Volume | Calories Burned |
|---|---|---|
| Bench Press (heavy) | 3 × 5 | 26 cal |
| Push Ups | ~70 reps | 21 cal |
Winner for strength training: Bench press (for strength gains and calories)
How Each Exercise Burns Calories
Bench Press Calorie Formula
Calories = MET × Body Weight (kg) × Time (hours)
Time = sets × reps × 3 s + (sets − 1) × 90 s rest
MET is 3.5 for moderate sets and 6.0 for heavy training. Calorie burn scales with your body weight and session time; the weight on the bar matters through effort.
Push Up Calorie Formula
Calories ≈ Reps × 0.0043 × Body Weight (kg)
That is about 0.3 calories per push up at 70 kg (154 lb), 0.39 at 90 kg (198 lb). It comes from the Compendium value for vigorous calisthenics (8.0 MET) at about 30 push ups per minute.
Push ups use about 64% of your body weight as resistance.
Detailed Calorie Charts
Bench Press Calories (3 × 10, Rest Included)
| Body Weight | Moderate | Heavy |
|---|---|---|
| 60 kg | 16 cal | 27 cal |
| 70 kg | 18 cal | 32 cal |
| 80 kg | 21 cal | 36 cal |
| 90 kg | 24 cal | 41 cal |
Push Up Calories by Body Weight
| Body Weight | Per 10 Push Ups | Per 50 Push Ups |
|---|---|---|
| 60 kg | 2.6 cal | 13 cal |
| 70 kg | 3.0 cal | 15 cal |
| 80 kg | 3.4 cal | 17 cal |
| 90 kg | 3.9 cal | 19 cal |
When Each Exercise Wins
Bench Press Burns More When:
- Training heavy (vigorous effort)
- Low-rep, high-weight training with rest between sets
- Training for maximum strength
Push Ups Burn More When:
- Doing high-volume training (50+ reps per set)
- Training for endurance
- Doing HIIT-style workouts
- No gym access
Combined Training Approach
For maximum results, use both exercises:
| Workout Phase | Exercise | Purpose |
|---|---|---|
| Heavy Compounds | Bench Press | Strength and muscle |
| Volume Work | Push Ups | Endurance and calories |
| Finisher | Push Up Burnout | Maximum calorie burn |
Sample Combined Workout
| Exercise | Sets × Reps | Calories |
|---|---|---|
| Bench Press | 4 × 8 | 25 cal |
| Incline Bench | 3 × 10 | 18 cal |
| Push Ups | 3 × max (avg 25) | 23 cal |
| Total | ~66 cal |
For a 70 kg (154 lb) lifter at moderate effort, 90 seconds rest between sets.
Push Up Variations vs Bench Press
Different push up variations change the calorie equation:
| Push Up Variation | Difficulty | Calorie Multiplier |
|---|---|---|
| Standard | Baseline | 1.0x |
| Decline (feet elevated) | Harder | 1.2x |
| Weighted (vest/plate) | Harder | 1.3-1.5x |
| Plyometric (explosive) | Much harder | 1.5-2.0x |
| Diamond | Harder | 1.1x |
Explosive or weighted push ups can match or exceed bench press calorie burn.
Calculate Your Burn
Use our calculators for personalized estimates:
Related Guides
- How Many Calories Does Bench Press Burn?
- How Many Calories Do Push Ups Burn?
- Bench Press vs Chest Press Calories
- Chest Workout Calories Burned
Conclusion
Neither exercise is definitively better for calorie burn - it depends on how you train. Bench press wins for heavy, strength-focused training, while push ups excel in high-volume, endurance-style workouts. For optimal results, incorporate both exercises into your training program.
Calculate your exact calorie burn: