What To Know
- The decline push up is a bodyweight exercise performed on an elevated surface, such as a bench or chair.
- The incline bench press is a barbell exercise performed on an adjustable bench set at an upward angle.
- However, the incline bench press may have a slight edge in terms of overall chest activation due to the external resistance.
The decline push up and incline bench press are two fundamental upper body exercises that target the chest, shoulders, and triceps. While both exercises share the common goal of building upper body strength and muscle mass, they differ significantly in their execution, muscle activation, and potential benefits. In this comprehensive guide, we will delve into the intricacies of each exercise, comparing their effectiveness, advantages, and disadvantages to help you make an informed decision about which exercise is best suited for your fitness goals.
Decline Push Up
The decline push up is a bodyweight exercise performed on an elevated surface, such as a bench or chair. By elevating your feet, you create a downward angle that increases the resistance and engages the upper chest muscles more effectively.
Execution
1. Place your hands shoulder-width apart on an elevated surface, with your feet resting on the floor behind you.
2. Lower your body by bending your elbows, keeping your back straight and core engaged.
3. Push back up to the starting position, focusing on squeezing your chest muscles.
Muscle Activation
- Primary: Upper chest (clavicular head of the pectoralis major)
- Secondary: Shoulders (anterior deltoids), triceps
Benefits
- Increased chest activation: The decline angle emphasizes the lower portion of the chest, which is often underdeveloped in many individuals.
- Improved shoulder stability: The elevated position helps stabilize the shoulder joints, reducing the risk of injury.
- Bodyweight convenience: No external weight is required, making it accessible anywhere.
Incline Bench Press
The incline bench press is a barbell exercise performed on an adjustable bench set at an upward angle. The incline position shifts the emphasis towards the upper chest and shoulders.
Execution
1. Lie on an incline bench with your feet flat on the floor.
2. Grip the barbell slightly wider than shoulder-width and lower it to your upper chest.
3. Press the barbell up to the starting position, focusing on engaging your chest and shoulders.
Muscle Activation
- Primary: Upper chest (clavicular head of the pectoralis major)
- Secondary: Shoulders (anterior deltoids), triceps
Benefits
- Targeted chest development: The incline angle isolates the upper chest, allowing for specific targeting and hypertrophy.
- Shoulder strengthening: The incline bench press effectively engages the shoulders, contributing to overall upper body strength.
- External resistance: The use of a barbell provides adjustable resistance, enabling progressive overload and muscle growth.
Comparison of Decline Push Up vs Incline Bench Press
Muscle Activation
Both decline push ups and incline bench press primarily target the upper chest. However, the incline bench press may have a slight edge in terms of overall chest activation due to the external resistance.
Strength Development
The incline bench press allows for heavier weightlifting, which can contribute to greater strength gains compared to decline push ups.
Muscle Mass
Both exercises can effectively build muscle mass in the upper chest. However, the incline bench press may be more conducive to hypertrophy due to the increased resistance and potential for progressive overload.
Convenience
Decline push ups are more convenient as they require no equipment and can be performed anywhere. Incline bench presses, on the other hand, require a bench and barbell, limiting their accessibility.
Injury Risk
Decline push ups are generally considered safer for the shoulders due to the elevated position, which helps stabilize the joints. Incline bench press may carry a higher risk of shoulder impingement if performed incorrectly.
When to Choose Decline Push Ups
- For beginners looking to build a foundation in upper chest development.
- For individuals with shoulder mobility issues or a history of shoulder injuries.
- As a bodyweight exercise for convenience and accessibility.
When to Choose Incline Bench Press
- For experienced lifters seeking targeted upper chest hypertrophy.
- For individuals looking to increase their overall upper body strength.
- When external resistance is desired for progressive overload.
Incorporating Both Exercises into Your Routine
Both decline push ups and incline bench press can be effectively incorporated into an upper body workout routine. For optimal results, consider the following guidelines:
- Frequency: Aim for 2-3 sets of 8-12 repetitions of each exercise per week.
- Progression: Gradually increase resistance or weight over time to challenge your muscles and promote growth.
- Rest: Allow for 1-2 minutes of rest between sets.
- Warm-up: Begin with lighter sets or bodyweight exercises to prepare your muscles for the heavier lifts.
Questions You May Have
Which exercise is better for building upper chest mass?
Both exercises can effectively target the upper chest. However, the incline bench press with external resistance may have a slight advantage due to the increased potential for progressive overload.
Can I do decline push ups and incline bench press on the same day?
Yes, you can perform both exercises on the same day, but it’s important to prioritize one exercise as the primary movement and the other as an accessory exercise to avoid overtraining.
Is it necessary to use a weight belt for decline push ups?
A weight belt is not typically necessary for decline push ups, as the bodyweight provides sufficient resistance for most individuals. However, if you find yourself struggling to maintain proper form, a weight belt can provide additional support.
