What To Know
- In this blog post, we will explore the benefits and differences of decline push ups vs incline bench press, so you can determine which exercise is right for your fitness goals.
- Decline push ups place your body at a downward angle, which forces your chest muscles to work harder to push you back up.
- Incline bench press requires the use of a bench and a barbell or dumbbells, which may not be readily available in all settings.
When it comes to building a strong and well-defined chest, two exercises that often come to mind are decline push ups and incline bench press. Both exercises target the chest muscles, but they do so in slightly different ways. In this blog post, we will explore the benefits and differences of decline push ups vs incline bench press, so you can determine which exercise is right for your fitness goals.
Benefits of Decline Push Ups
- Increased chest activation: Decline push ups place your body at a downward angle, which forces your chest muscles to work harder to push you back up. This increased activation can lead to greater muscle growth and strength.
- Improved shoulder stability: Decline push ups require you to protract your shoulders, which helps to stabilize the shoulder joint and reduce the risk of injury.
- Greater range of motion: The decline angle allows for a deeper range of motion than flat or incline push ups, which can help to improve flexibility and mobility.
- Bodyweight exercise: Decline push ups are a bodyweight exercise, which means you can perform them anywhere without the need for equipment.
Benefits of Incline Bench Press
- Focus on upper chest: Incline bench press targets the upper portion of the chest muscles, which can help to create a more defined and sculpted appearance.
- Reduced shoulder stress: The incline angle places less stress on the shoulders compared to flat bench press, making it a good option for those with shoulder pain or injuries.
- Increased weight load: Incline bench press allows you to use heavier weights than decline push ups, which can lead to greater muscle growth and strength.
- Equipment required: Incline bench press requires the use of a bench and a barbell or dumbbells, which may not be readily available in all settings.
Which Exercise is Better?
The “better” exercise between decline push ups and incline bench press depends on your individual fitness goals and abilities.
- For overall chest development and increased chest activation: Decline push ups are a great choice.
- For targeting the upper chest and reducing shoulder stress: Incline bench press is a suitable option.
- For beginners or those with limited access to equipment: Decline push ups are a convenient and effective bodyweight exercise.
- For advanced lifters looking to lift heavy weights: Incline bench press is a better choice.
How to Perform Decline Push Ups
1. Place your hands on a raised surface, such as a bench or box, shoulder-width apart.
2. Step back until your body forms a straight line from head to heels.
3. Lower your chest towards the surface by bending your elbows.
4. Push back up to the starting position, engaging your chest and triceps.
How to Perform Incline Bench Press
1. Lie on an incline bench with your feet flat on the floor.
2. Grip the barbell or dumbbells shoulder-width apart, with your hands slightly wider than your shoulders.
3. Lower the bar or dumbbells towards your chest by bending your elbows.
4. Push the weight back up to the starting position, engaging your chest and triceps.
Variations of Decline Push Ups and Incline Bench Press
- Wide-grip decline push ups: Place your hands wider than shoulder-width apart to increase the focus on the outer chest muscles.
- Close-grip decline push ups: Place your hands closer together to target the inner chest muscles.
- Incline dumbbell flyes: Use dumbbells instead of a barbell for a more isolated chest workout.
- Incline bench press with chains: Add chains to the barbell to increase the resistance at the bottom of the movement.
Safety Tips
- Always warm up before performing decline push ups or incline bench press.
- Maintain proper form throughout the exercise to avoid injury.
- Listen to your body and stop if you experience any pain.
- Use a spotter when lifting heavy weights.
The Bottom Line
Both decline push ups and incline bench press are effective exercises for building a strong and well-defined chest. The best exercise for you will depend on your individual goals, abilities, and access to equipment. By understanding the benefits and differences of each exercise, you can choose the one that will help you achieve your desired results.
Questions We Hear a Lot
Q: Are decline push ups harder than incline bench press?
A: Yes, decline push ups are generally considered to be harder than incline bench press due to the increased chest activation required.
Q: Which exercise is better for building mass?
A: Incline bench press allows for heavier weight loads, which can lead to greater muscle growth and mass.
Q: Can I do both decline push ups and incline bench press in the same workout?
A: Yes, you can incorporate both exercises into your workout to target the chest muscles from different angles.
