Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains

Abstract

Electromyography (EMG) exercise evaluation is commonly used to measure the intensity of muscle contraction. Although researchers assume that biomechanically comparable resistance exercises with similar high EMG levels will produce similar strength gains over the long term, no studies have actually corroborated this hypothesis. This study evaluated EMG levels during 6 repetition maximum (6RM) bench press and push-up, and subsequently performed a 5-week training period where subjects were randomly divided into 3 groups (i.e., 6RM bench press group, 6RM elastic band push-up group, or control group) to evaluate muscle strength gains. Thirty university students with advanced resistance training experience participated in the 2-part study. During the training period, exercises were performed using the same loads and variables that were used during the EMG data collection. At baseline, EMG amplitude showed no significant difference between 6RM bench press and band push-up. Significant differences among the groups were found for percent change (Δ) between pretest and posttest for 6RM (p = 0.017) and for 1 repetition maximum (1RM) (p < 0.001). Six repetition maximum bench press group and 6RM elastic band push-up group improved their 1RM and 6RM (Δ ranging from 13.65 to 22.21) tests significantly with similar gains, whereas control group remains unchanged. Thus, when the EMG values are comparable and the same conditions are reproduced, the aforementioned exercises can provide similar muscle strength gains.

Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness

“…A recent study has supported the idea that the push-up exercise can be used to induce muscular strength gains similar to the bench press exercise (Calatayud et al, 2015). The purpose of the study was to evaluate strength gains after a five week training period with either the bench press or push-up exercise, with the same loads and variables.…”

“…As mentioned, the previous studies that have measured the effectiveness of calisthenic exercises on muscular strength did not apply the necessary strength training loads and variables. Calatayud et al (2015) recognized the possible limitations of the "classic" push-up exercise, mentioning that performing the push-up exercise with bodyweight only (true calisthenic exercise) was not likely to provide the training stimulus needed to induce muscular strength gains. This is due to the fact that the intensity of the "classic" push-up exercise can only be increased through adding additional repetitions.…”

“…This is due to the fact that the intensity of the "classic" push-up exercise can only be increased through adding additional repetitions. In order to provide the necessary training stimulus for muscular strength, elastic bands were used as additional resistance with the push-up exercise (Calatayud et al, 2015).…”

“…Each training session successfully applied the recommended strength training variables by utilizing five sets of six repetitions. In addition, Calatayud et al (2015) controlled for exercise movement speed and kept the rest intervals between sets to four minutes. According to de Salles (2009), this would provide sufficient recovery time to maintain strength training loads.…”

Training with elastic and conventional devices on body composition: systematic review and meta-analysis

“…In this scenario, an alternative method gaining popularity is the elastic device because of several advantages provided, such as its low cost, portability, accessibility, as well as the functional gains described in the literature [16][17][18][19][20][21][22][23][24]. Several studies highlight the effectiveness of elastic bands in therapeutic and preventive rehabilitation process under different conditions, in different profiles of healthy and sick population [11][12][13][14][15][16][17][18][19].…”