REF-673 · Kotarsky, Christensen, Miller & Hackney, 2018 · Journal of Strength and Conditioning Research, · Paper · PubMed
Four weeks of progressive calisthenic push-up training raised bench-press 1RM like bench-press training did
Neither changed muscle thickness
Participants
n=23 healthy, moderately trained men (age 23 ± 6.8 years), randomised to progressive calisthenic push-up training (PUSH, n=14) or traditional bench-press training (BENCH, n=9); 3 days per week for 4 weeks.
Measured: muscle thickness (MT), seated medicine-ball put (MBP), 1RM bench press, push-up progression level (PUP).
Protocol
Randomized parallel-group trial (from the abstract): progressive calisthenic push-up training (PUSH) vs traditional bench-press training (BENCH), 3 days per week for 4 weeks.
PUSH used different progressive push-up variations to maintain strength-training programming variables.
Measured before and after training: muscle thickness (MT), seated medicine ball put (MBP), 1RM bench press, push-up progression (PUP).
Key Findings
Both groups increased 1RM bench press and push-up progression level (p < 0.001).
The push-up progression gain was greater in the PUSH group (p < 0.001).
Muscle thickness and medicine-ball put did not change significantly in either group.
Authors: calisthenics using progressive variations to maintain strength-training variables can improve upper-body strength.
Practical Application
In 23 moderately trained men, 4 weeks of progressive push-up variations (3×/week) raised bench-press 1RM just as bench-press training did, but neither group gained measurable muscle thickness in that time — progressive bodyweight work builds strength; the hypertrophy question is not answered by 4 weeks.
Inference, not tested: make bodyweight work progressive by moving to harder variations (leverage, tempo, deficit, added load) rather than repeating the same easy one.
Limitations
Short (4 wk), small and unequal groups (14 vs 9), men only.
The abstract reports that both groups improved, not a formal equivalence test between them.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from B: parallel RCT, n=23
Content correction 2026-09-27
"Increased muscle thickness comparably to bench press" -> the abstract reports NO significant change in muscle thickness (or medicine-ball put) in either group; only 1RM and push-up progression rose.
"Non-randomised" -> randomised (PUSH n=14, BENCH n=9); level B -> B+ (parallel RCT, n=23).
PMID 29466273 -> 29466268, the PubMed record returned by searching this DOI.
2026-09-28: added Protocol from the abstract (Europe PMC PMID 29466268).