Head to treadmill for weight loss
If fat loss is your goal, it might be better to skip the bench press all together and hit the treadmill. Research published in the Journal of Applied Physiology found that aerobic exercises alone are better for fat and weight loss than resistance training or even a combination of both.
Aerobic exercises – such as walking, running and swimming – are often recommended to burn fat and improve cardiovascular health. Some studies have suggested that adding resistance training to the mix might speed fat loss and further improve health. But this study, which randomly assigned participants to do weight training only, aerobic exercises only, or a combination of weight training and aerobic exercises, found that the people who did only aerobic exercises saw the most significant decrease in body fat and weight.
Weight training can aid weight loss and has been found to improve glucose control. But if you have to choose one or the other, it’s probably better to opt for aerobic exercise.