The Claim
Low-load bench press and push-up training performed at 40% of one-repetition maximum to muscular failure, twice per week for eight weeks, produces similar increases in one-repetition maximum bench press strength in young, untrained men, indicating that bodyweight exercises can improve maximal strength without the use of external weights.
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're a young guy who's never lifted much before, doing push-ups and light bench presses until you can't do any more, twice a week for two months, will make you just as strong on the bench press as if you were lifting heavier weights — and you don't even need dumbbells or barbells.
See the scientific wording
Low-load bench press and push-up training (40% 1RM to failure, 2x/week for 8 weeks) produces similar increases in 1RM bench press strength in young, untrained men, indicating that bodyweight exercises can improve maximal strength without external weights.
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 a modified position to match the effort of lifting 40% of your max bench press weight gave guys almost the same strength gains as actually using weights—proving you can get stronger with just your bodyweight.
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.