Published in Journal of Exercise Science & Fitness, over the course of an 8-week training period, the researchers found that, when compared with a similar load to 40%1RM (rep max) bench press, t he press-up was as effective for muscle hypertrophy and strength gain.
You may be tempted to label bodyweight movements as strictly for beginners and not much cop for building serious muscle, but you'd be wrong. A recent study looked at the effectiveness of the press-up as a muscle-building tool. Published in Journal of Exercise Science & Fitness, over the course of an 8-week training period, the researchers found that, when compared with a similar load to 40%1RM (rep max) bench press, t he press-up was as effective for muscle hypertrophy and strength gain.