[quote="FAQ"][quote="npx"]Why push-ups instead of bench?
The push-ups are not a replacement for benching. I do knuckle push-ups to condition and strengthen my knuckles, hands, and wrist to absorb the impact of punching.
I think any standing overhead press variation is more important for developing "functional strength" than benching unless a person is a powerlifter, bodybuilder, lineman, or does a lot of pushing. I think most guys spend way to much time benching instead of OHPing.
My schedule is tight and OH pressing gives me more bang for my buck because it works the lateral deltiod whereas Bench pressing does not. Also my strict pressing strength is embarrassingly weak. If I had time I'd do a 4 day a week routine and include bench pressing.
I MAY eventually add dips. For now I want to keep my routine basic, simple, and stay consistent.
. Your program looks solid so hope you get better and can train 100% soon.