Low-load bench press and push-up induce similar muscle hypertrophy and strength gain
Kikuchi N, Nakazato K
Evidence is still building up
Summary
低強度のベンチプレスとプッシュアップ（自重）を比較した8週間RCT。負荷量を適切に設定したプッシュアップはベンチプレスと同等の筋肥大・筋力向上をもたらすことを示した。筋肥大の条件は重量ではなく、十分な負荷と漸進的過負荷にあることを支持する。
Key findings
- 1
負荷量を適切に設定したプッシュアップは低強度ベンチプレスと同等の上腕三頭筋・大胸筋の筋肥大を示した
- 2
筋力（1RM）向上も両群間で有意差なし
- 3
筋肥大に必要なのは重量の「種類」ではなく、十分な機械的張力と漸進的過負荷である
- 4
上級者では漸進的過負荷の提供が困難になり、外部負荷（ウェイト）が有利になりうる
Articles featuring this study
- Research vs Bro-science
Are Compound Exercises Enough? Comparing Hypertrophy from Compound vs. Isolation Exercises
"Just do the Big 3 (squat, bench, deadlift) and you'll build a great physique" and "isolation exercises are just accessories" — compound-movement supremacy is deeply held. But for comprehensive hypertrophy, compounds and isolations serve different roles. Let's compare their effects and find the optimal combination.
Shingo Yoshizaki
- Research vs Bro-science
Can You Actually Build Muscle with Bodyweight Training Alone? The No-Weights Myth vs. Research
"You can't build real muscle without weights" — this belief keeps many people gym-dependent. But when you look at what actually drives hypertrophy, the type of resistance matters less than you might think.
Shingo Yoshizaki
Last checked: