Push-ups loaded to match a 40%-1RM bench press produced similar triceps/pectoral hypertrophy and 1RM gains to 40%-1RM bench pressing over 8 weeks
Participants
n=18 men (age 20.2 ± 0.73 years, range 19-22), randomised to bench press at 40% 1RM (n=9) or push-ups with body position adjusted (e.g. kneeling) to the same 40%-1RM load (n=9); twice per week for 8 weeks.
Measured: muscle thickness (biceps, triceps, pectoralis major), bench-press 1RM, max repetitions at 40% 1RM, medicine-ball throw power.
Protocol
Randomized two-group trial: eighteen male participants (age 20.2 ± 0.73 years, range 19-22; height 169.8 ± 4.4 cm; weight 64.5 ± 4.7 kg) (from the abstract).
Bench press at 40%1RM (n = 9) vs push-ups with position adjusted (e.g. kneeling) to the same 40%1RM load (n = 9), twice per week for 8 weeks.
Measured before and after: muscle thickness at three sites (biceps, triceps, pectoralis major), bench-press 1RM, maximum repetitions at 40%1RM and power output (medicine ball throw).
Key Findings
Both groups increased 1RM and triceps and pectoralis major thickness (p < 0.01): bench press 1RM 60.0 → 65.0 kg, triceps 26.3 → 27.8 mm; push-up 1RM 61.1 → 64.2 kg, triceps 27.7 → 30.4 mm.
Biceps thickness increased only in the bench-press group (28.4 → 31.5 mm).
Neither power output nor muscular endurance changed in either group.
Authors' conclusion: push-ups at a load similar to 40%-1RM bench press are comparably effective for hypertrophy and strength over 8 weeks.
Practical Application
In 18 young men, 8 weeks of push-ups adjusted to a load equal to 40% of bench-press 1RM grew triceps and pectoralis major and raised 1RM (61.1 → 64.2 kg) about as much as 40%-1RM bench pressing (60.0 → 65.0 kg) — light push-ups are a real hypertrophy stimulus when no bench is available.
Inference, not tested: as push-ups get easy, move to harder variations so the load keeps pace; the abstract does not say whether sets were taken to failure.
Limitations
Small RCT (9 per group), 8 weeks, men only; no control group.
Light loads (40% 1RM); not a test of maximal-strength training.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from B+: parallel RCT, n=18
Content correction 2026-09-27
"Push-ups taken to failure" -> the abstract describes push-ups with position adjusted to a load equal to 40% of bench-press 1RM; failure is not mentioned. Title, findings and lead rewritten.
"Recreationally active, Tier 2-3" -> young men 19-22, training status not stated; Tier 1-2.
Level B+ -> B (parallel RCT, n=18). Added the abstract's 1RM and thickness values and the biceps / power / endurance results.
2026-09-28: added Protocol from the abstract (Europe PMC PMID 29541130).