19/02/2026
๐๏ธโโ๏ธ๐ช ๐๐ฒ๐ป๐ฐ๐ต ๐ฃ๐ฟ๐ฒ๐๐ ๐๐. ๐ฃ๐๐๐ต-๐๐ฝ๐: Which is better for muscle hypertrophy and strength gain? ๐ค
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
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