What To Know
- With the bench set at an incline, the incline bench press shifts the focus to the upper chest.
- Both decline push ups and incline bench press can contribute to muscle growth, but incline bench press allows for heavier weights to be lifted, which can promote greater muscle hypertrophy.
- Can I do both decline push ups and incline bench press in the same workout.
In the realm of upper body strength training, two exercises reign supreme: decline push ups and incline bench press. Both exercises target the chest, shoulders, and triceps, but they differ in their mechanics and effectiveness. This comprehensive guide will delve into the nuances of decline push ups vs incline bench press, empowering you to make informed choices in your fitness journey.
Types of Push Ups
Standard Push Ups
Performed on a flat surface, standard push ups engage the chest, triceps, and shoulders. They require significant core and shoulder stability.
Decline Push Ups
Executed with the hands elevated on a raised platform, decline push ups emphasize the lower chest and anterior deltoids. They are more challenging than standard push ups due to the increased range of motion.
Types of Bench Press
Flat Bench Press
The classic bench press is performed lying on a flat bench. It targets the middle and outer chest, as well as the triceps.
Incline Bench Press
With the bench set at an incline, the incline bench press shifts the focus to the upper chest. It also engages the anterior deltoids and traps.
Decline Push Ups vs Incline Bench Press: Muscles Targeted
Both decline push ups and incline bench press target the following muscles:
- Chest (primarily pectoralis major)
- Shoulders (anterior deltoids)
- Triceps
However, the emphasis differs between the two exercises:
- Decline Push Ups: Lower chest, anterior deltoids
- Incline Bench Press: Upper chest, anterior deltoids, traps
Range of Motion
The range of motion is greater in decline push ups compared to incline bench press. In decline push ups, the chest descends below the hands, providing a more extensive stretch and contraction. In incline bench press, the range of motion is limited by the angle of the bench.
Resistance
Incline bench press allows for the use of heavier weights due to the support provided by the bench. Decline push ups, on the other hand, are bodyweight exercises, limiting the resistance.
Strength Benefits
Both decline push ups and incline bench press can effectively build upper body strength. However, incline bench press is more suitable for developing raw power and strength, while decline push ups are better for building strength endurance.
Which Exercise is Better?
The choice between decline push ups and incline bench press depends on your individual goals and fitness level:
- For building upper chest strength: Incline bench press
- For improving lower chest strength and shoulder stability: Decline push ups
- For beginners: Standard push ups
- For advanced lifters: Decline push ups or incline bench press, depending on the desired emphasis
How to Perform Decline Push Ups
1. Place your hands on a raised platform, shoulder-width apart.
2. Step back into a plank position, with your body forming a straight line from head to heels.
3. Lower your chest towards the platform by bending your elbows.
4. Push back up to the starting position, fully extending your arms.
How to Perform Incline Bench Press
1. Lie on an incline bench with your feet flat on the floor.
2. Grip the barbell slightly wider than shoulder-width.
3. Unrack the barbell and lower it towards your chest.
4. Press the barbell back up to the starting position.
Safety Considerations
- Decline Push Ups: Use a stable platform to avoid injury.
- Incline Bench Press: Always use a spotter when lifting heavy weights.
- Warm up properly before performing either exercise.
- Listen to your body and rest when needed.
Recommendations: The Ultimate Choice
Decline push ups and incline bench press are both valuable exercises for building upper body strength. The best choice for you depends on your fitness goals and preferences. By understanding the differences between these exercises, you can optimize your training regimen for maximum results.
Frequently Asked Questions
Q1. Which exercise is better for building muscle mass?
A1. Both decline push ups and incline bench press can contribute to muscle growth, but incline bench press allows for heavier weights to be lifted, which can promote greater muscle hypertrophy.
Q2. Can I do both decline push ups and incline bench press in the same workout?
A2. Yes, you can incorporate both exercises into your workout for a comprehensive chest and shoulder workout. However, it’s important to prioritize one exercise as the primary movement and use the other as an accessory exercise.
Q3. How often should I perform decline push ups or incline bench press?
A3. Aim to perform decline push ups or incline bench press 2-3 times per week, allowing for adequate rest and recovery between workouts.
