Скачать или смотреть Can Push Ups Build Muscle?

Can push-ups really build muscle?! Here’s what the science says!

A 2017 study published in the Journal of Exercise and Fitness measured muscle size and strength in two groups of untrained subjects. One group used only push-ups during the workouts whereas the other group used a bench press. After 8 weeks, the researchers found similar size and strength increases in the chest and triceps muscles of both groups, suggesting that at least for beginners, push-ups can be just as effective as a bench press.

With this in mind, you would think that doing as many push-ups as possible every day would lead to the most gains, right? Well, not necessarily. The subjects in the study only did 3 sets of push-ups to failure TWICE a week, and still experienced significant increase in the muscle thickness of their chest and triceps!

Your muscles need time to recover and grow from your exercises, and push ups are no exception. You will, however, need to start adding weight or do more challenging forms of push ups as you get stronger, since bodyweight push ups won’t be enough to continue stimulating growth forever.

Let me know what you think in the comments and give me a follow for more tips just like this.