The Claim
Low-load resistance training at 40% of one-repetition maximum performed to muscular failure for 8 weeks, twice weekly, results in similar increases in muscle thickness of the triceps brachii and pectoralis major in young, untrained men when performed via bench press or push-up, indicating that bodyweight exercises can produce hypertrophy comparable to machine-based training when load and effort are matched.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you do push-ups or bench presses with light weights until you can't do another rep, twice a week for two months, your arms and chest will grow just as much — so push-ups can be just as good as gym machines for building muscle, if you push yourself just as hard.
See the scientific wording
Low-load resistance training (40% 1RM) performed to failure for 8 weeks, twice weekly, produces similar increases in triceps brachii and pectoralis major muscle thickness in young, untrained men, whether performed via bench press or push-up, suggesting bodyweight exercises can induce hypertrophy comparable to machine-based training when load and effort are matched.
What the research says
1 studyStudy: Low-load bench press and push-up induce similar muscle hypertrophy and strength gain
The study found that doing push-ups with the same effort as lifting light weights on a bench press led to the same muscle growth in the chest and triceps — meaning you don’t need machines to build these muscles if you work hard enough with bodyweight exercises.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.