To develop larger pectoral muscles, one must focus on targeted pushing exercises (such as push-up variations or the bench press) that intensely stimulate this muscle area.

noli's read

Pectoral development is scientifically based on well-established principles of mechanical tension and progressive overload. Research confirms that bodyweight exercises, such as push-ups, can be just as effective as the traditional bench press for stimulating muscle growth. A randomized controlled trial (RCT) conducted by Kikuchi and Nakazato (2017) demonstrated that push-ups adjusted to equivalent resistance induce an identical increase in pectoral muscle thickness after 8 weeks. Furthermore, a meta-analysis by Lopez et al. (2021) confirms that our muscles react to the tension produced, regardless of the equipment used. Where the advice may prove exaggerated is if it implies that short, 5- to 10-minute express sessions without equipment are sufficient to build massive muscle mass over the long term. To avoid stagnation, another study (Kotarsky et al., 2018, RCT) notes that it is essential to increase the complexity of movements or add resistance over the weeks. Targeting the chest through pushing movements is therefore scientifically validated, provided that real intensity is maintained.

the sources

No named source held this one up — that absence is part of the verdict.