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.
Bench press typically burns more calories per set when using heavy weights, but push ups can burn comparable or more calories when performed in high volume. A 70 kg person doing 50 push ups burns about 15 calories, similar to one set of bench press at 100 kg for 10 reps.
The best exercise depends on your goals, available equipment, and training style.
Quick Comparison
| Factor | Bench Press | Push Ups | Winner |
|---|---|---|---|
| Calories per minute | 3-9 cal | 5-10 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
Scenario 1: Time-Based (10 Minutes)
| Exercise | Approach | Calories Burned |
|---|---|---|
| Bench Press | 5 sets of 10 @ 80kg | 29 cal |
| Push Ups | 200 reps (20/min) | 60 cal |
| Push Ups | 100 reps (10/min) | 30 cal |
Winner for time-based training: Push ups (if you can maintain high volume)
Scenario 2: Set-Based (3 Sets)
| Exercise | Volume | Calories Burned |
|---|---|---|
| Bench Press (80kg) | 3 × 10 | 18 cal |
| Push Ups | 3 × 20 | 18 cal |
| Push Ups | 3 × 30 | 27 cal |
Winner for set-based training: Equal or push ups with high reps
Scenario 3: Heavy Lifting
| Exercise | Volume | Calories Burned |
|---|---|---|
| Bench Press (120kg) | 3 × 5 | 13 cal |
| Push Ups (equivalent work) | ~70 reps | 21 cal |
Winner for strength training: Bench press (for strength gains; push ups for calories)
How Each Exercise Burns Calories
Bench Press Calorie Formula
Calories = (Weight in lbs × Reps / 150) × 5
Calorie burn scales directly with the weight lifted.
Push Up Calorie Formula
Calories ≈ Reps × 0.3 (for average person)
Or approximately:
Calories = (Body Weight × 0.64 × Reps) / 150 × 5
Push ups use about 64% of your body weight as resistance.
Detailed Calorie Charts
Bench Press Calories (10 Reps)
| Weight Lifted | Calories |
|---|---|
| 40 kg | 2.9 cal |
| 60 kg | 4.4 cal |
| 80 kg | 5.9 cal |
| 100 kg | 7.3 cal |
| 120 kg | 8.8 cal |
Push Up Calories by Body Weight
| Body Weight | Per 10 Push Ups | Per 50 Push Ups |
|---|---|---|
| 60 kg | 2.8 cal | 14 cal |
| 70 kg | 3.3 cal | 16 cal |
| 80 kg | 3.7 cal | 19 cal |
| 90 kg | 4.2 cal | 21 cal |
When Each Exercise Wins
Bench Press Burns More When:
- Lifting heavy weights (100kg+)
- Low-rep, high-weight training
- You're a lighter person (push ups use less resistance)
- Training for maximum strength
Push Ups Burn More When:
- Doing high-volume training (50+ reps per set)
- You're heavier (more bodyweight resistance)
- 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 @ 90kg | 4 × 8 | 21 cal |
| Incline Bench @ 60kg | 3 × 10 | 13 cal |
| Push Ups | 3 × max (avg 25) | 23 cal |
| Total | ~57 cal |
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: