Uploaded February 2026 | Updated September 2026, 2 weeks ago
A study conducted by Kikuchi and Nakazato (2017) aimed to address this question.
Participants in the push-up group had their load adjusted based on their pre-intervention 1RM bench press, ensuring consistency among participants.
Regular push-ups represented approximately 65% of body weight, while kneeling push-ups were around 50% of body weight, allowing for fair load comparisons.
Over an 8-week period, with both groups performing the protocols twice a week, participants' muscle strength and hypertrophy were assessed.
The researchers measured changes in the pectoralis major, triceps, and biceps.
๐ ๐ง๐ต๐ฒ ๐ณ๐ถ๐ป๐ฑ๐ถ๐ป๐ด๐:
Both groups experienced muscle growth, with no significant differences in pectoralis major or triceps muscle thickness. However, the bench press group exhibited a greater increase in bicep muscle hypertrophy (8%).
According to this study, performing push-ups with a load equivalent to 40% of your one-repetition maximum (1RM) bench press can be as effective as bench press exercises for building chest and triceps muscles.
Bottom line: This study aligns with other research indicating similar muscular activation in EMG between push-ups and bench press exercises.[2]๐กOf course, the biomechanics differ between these exercises, as will be discussed in another post.
At Muscle & Motion, we provide evidence-based information from professional literature to empower you to become better trainers and trainees. ๐ช๐
Knowledge is power! Are you ready to use your knowledge to train better?
Check out our strength training app - link in bio!โ๏ธ
A study conducted by Kikuchi and Nakazato (2017) aimed to address this question.
Participants in the push-up group had their load adjusted based on their pre-intervention 1RM bench press, ensuring consistency among participants.
Regular push-ups represented approximately 65% of body weight, while kneeling push-ups were around 50% of body weight, allowing for fair load comparisons.
Over an 8-week period, with both groups performing the protocols twice a week, participants' muscle strength and hypertrophy were assessed.
The researchers measured changes in the pectoralis major, triceps, and biceps.
๐ ๐ง๐ต๐ฒ ๐ณ๐ถ๐ป๐ฑ๐ถ๐ป๐ด๐:
Both groups experienced muscle growth, with no significant differences in pectoralis major or triceps muscle thickness. However, the bench press group exhibited a greater increase in bicep muscle hypertrophy (8%).
According to this study, performing push-ups with a load equivalent to 40% of your one-repetition maximum (1RM) bench press can be as effective as bench press exercises for building chest and triceps muscles.
Bottom line: This study aligns with other research indicating similar muscular activation in EMG between push-ups and bench press exercises.[2]๐กOf course, the biomechanics differ between these exercises, as will be discussed in another post.
At Muscle & Motion, we provide evidence-based information from professional literature to empower you to become better trainers and trainees. ๐ช๐
Knowledge is power! Are you ready to use your knowledge to train better?
Check out our strength training app - link in bio!โ๏ธ
