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B-
Dumbbell Flyes
Detailed instructions for Dumbbell Flyes coming soon.
Push-Ups
B+
Moderate Evidence
At least one well-designed RCT supports effectiveness
10-20
Reps
3-4
Sets
3x per week
Frequency
8 weeks for hypertrophy
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Push-Ups coming soon.
Evidence Summary
Training evidence shows push-ups (when load is appropriately matched) can produce similar hypertrophy and strength gains to low-load bench press over ~8 weeks. Large EMG/biomechanics literature supports their efficacy.
Evidence Type: RCTs
Health Benefits
Controlled training trial shows meaningful hypertrophy/strength outcomes. Functional pushing strength.
Cosmetic Benefits
Builds chest and triceps. Similar hypertrophy potential to bench press when loaded appropriately.
How It Works
Push-ups are closed-chain horizontal pressing. Pec major contributes to horizontal adduction and shoulder flexion, triceps extend the elbow.
Contraindications & Safety
The training trial is small and uses low-load bench comparator. 'Incline/decline push-ups' as separate modalities have less direct outcome data.
Goals This Helps
Related Exercises
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D
Cable Crossover
Detailed instructions for Cable Crossover coming soon.
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B-
Chest Dips
Detailed instructions for Chest Dips coming soon.
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