Can Push-Ups Be a Real Bench Press Alternative?

For many people who want to train regularly but do not have a gym nearby, workouts at home become the only realistic option. Without access to a bench and weights, home training usually relies on bodyweight exercises. Fortunately, some of these exercises can serve as effective replacements for common gym movements. One of the best examples is the push-up, which can function as a valid alternative to the bench press because both exercises share similar biomechanics.

However, most people still wonder whether push-ups can truly match the bench press in building muscle and strength. The scientific evidence is promising. Push-ups can produce improvements in strength and muscle growth similar to the bench press. This is especially true in short- to medium-term training programs.

Push-Ups vs Bench Press at 40% 1RM
Research has shown that training with lighter loads can be just as effective as heavy lifting. Using around 30–40% of 1RM can lead to similar increases in muscle mass as training with 70–80% of 1RM. The key condition is that the set must be performed to muscular failure (Schoenfeld et al., 2017).

For that reason, one study compared a training program based on push-ups performed to failure with bench press sets performed to failure at 40% of 1RM. Both groups completed 3 sets with 2 minutes of rest between sets (Kikuchi & Nakazato, 2017). Subjects trained twice per week for 8 weeks. Before and after the program, measurements of strength and hypertrophy were taken for the chest, biceps, and triceps.

The results showed increases in hypertrophy for the chest and triceps in both groups, with no significant differences between them. Although not statistically significant, biceps growth was slightly greater in the bench press group. Strength improvements were also similar between the groups.

How Much Weight Are You Actually Lifting in a Push-Up?
With the bench press, calculating the load is straightforward—the weight of the bar plus the plates gives the total lifted. With push-ups, the resistance is not as obvious.

Although this varies depending on body structure and technique, a traditional push-up loads approximately 65% of bodyweight (Gouvali & Boudolos, 2005). This means that a person weighing 100 kg is lifting roughly 65 kg during a standard push-up. When performing knee push-ups, the load drops to around 50% of bodyweight.

While these estimates differ from person to person, they provide a useful reference for calculating training volume when structuring a push-up workout.

What If Push-Ups Become Too Easy?
For well-trained individuals, standard push-ups may eventually become too easy and no longer provide sufficient stimulus. In this case, resistance bands are a great solution. Unlike weight plates, resistance bands take up very little space while still providing significant training load.

One study looked at push-up training performed with strong resistance bands. The bands provided enough resistance that participants could do only six repetitions per set. Researchers compared this to a bench press workout that also used six reps per set. In the bench press group, the load was about 85% of 1RM (Calatayud et al., 2015).Both groups performed 5 sets twice per week over a 6-week period.

After the program, both groups improved strength by about 20%. The likely reason for similar outcomes is that both exercises produce comparable activation of the chest and shoulder muscles.

Key Takeaways:

• Push-ups performed to failure can lead to similar gains in strength and muscle growth as bench press sets to failure at around 40% of 1RM.
• A traditional push-up loads approximately 65% of your bodyweight.
• Knee push-ups reduce the load to roughly 50% of bodyweight.
• If standard push-ups become too easy, adding resistance bands can increase difficulty and produce strength gains comparable to the bench press.