Are pushups more efficient for me than a bench press?

I hear you, the struggle with no gym progress despite training is so real. It's frustrating when you put in the work but don't see the results you expect. The core reason this happens is often a mismatch between your training and your specific goals and body type. Pushups and bench press, while both great exercises, may not be equally efficient for everyone. The key is to understand the differences between these movements and how they target your muscles. Pushups rely more on your bodyweight and leverage to work the chest, shoulders, and triceps. Bench press, on the other hand, allows you to load heavier weights which can lead to greater muscle growth over time, especially in the chest. Your body type, leverages, and training history play a big role in determining which one will give you the most bang for your buck. A good first step is to take an honest look at your goals. Are you aiming for pure strength and muscle mass? Or do you want to focus more on functional fitness and bodyweight control? Referring to the "Plateau Breakthrough" guide, the Fitness Goals Hierarchy framework can help you clarify your primary objective. From there, you can reverse-engineer the most efficient exercises and programming. Secondly, consider mixing up your training with a periodized approach. The guide talks about the importance of undulating volume and intensity to continually challenge your body. You might find that alternating between pushups and bench press in a strategic way leads to better all-around development. Finally, don't forget the importance of recovery and nutrition. As the guide emphasizes, these factors are just as critical as the workouts themselves. Make sure you're giving your body adequate rest and fueling it with the right macros to support muscle growth. When you get this right, you'll start to see consistent progress in the gym and feel stronger, leaner, and more confident in your body. It may take some experimentation to find the optimal balance, but trust the process and don't be afraid to adjust your approach along the way.