Key Takeaway
Push-ups produced similar muscle thickness increases and strength gains as bench press when matched for intensity using elastic bands, demonstrating bodyweight exercises can build muscle effectively.
Summary
This study compared push-ups with elastic resistance to bench press for muscle hypertrophy and strength gains.
Protocol:
- 18 trained men, 8-week program
- Push-up group: push-ups with elastic band for added resistance
- Bench group: 40% 1RM bench press
- Matched for relative intensity
- 3 sets, 2x/week
Key findings:
- Muscle thickness increased similarly in both groups
- 1RM bench press improved similarly
- Elbow extension strength improved similarly
- No significant differences between groups
Significance:
Demonstrates that when load is equated, bodyweight exercises produce comparable hypertrophy to traditional weight training.
Figures
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