Push Ups vs Bench Press for Muscle Hypertrophy - ULTIMATE Comparison (8 Studies)

Summary by Krater

This video examines whether the push-up is truly superior to the flat barbell bench press for chest hypertrophy, analyzing findings from multiple scientific studies.

From the video

Answers: Is the bench press better than the push-up for chest muscle growth?

• flat barbell bench press vs push-up
• muscle hypertrophy comparison
• electromyographic studies
• resistance training load effects

Exercises

• flat barbell bench press · barbell
• push-up · bodyweight

What it concludes

• Current literature indicates that with all other training variables equivalent, push-ups produce similar growth of the pectoralis major and triceps to bench pressing.
• A 2017 study by Kikuchi and Nakazato found similar increases in pectoralis major and triceps thickness between the bench press and push-up groups.
• A 2018 study by Kotarsky et al. found neither group experienced statistically significant increases in pectoralis major thickness over four weeks, though numerical means increased in both.
• Electromyographic studies show push-ups and bench pressing elicit similar muscle excitation of the agonistic muscles when load-equated.
• Push-ups recruit and develop the abdominal muscles and serratus anterior to a greater extent than the flat barbell bench press.