What To Know
- Decline pushups are performed with the hands elevated on a raised platform, such as a bench or chair.
- Incline pushups are performed with the hands placed on a lower surface, such as a step or the floor.
- This position places the body in a more upright angle, reducing the load on the chest and increasing the focus on the shoulders and triceps.
Pushups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. However, variations in pushup form, such as decline and incline pushups, can alter muscle activation patterns and provide distinct benefits. This blog post delves into the differences between decline pushups and incline pushups, exploring their muscle activation, benefits, and potential drawbacks.
What are Decline Pushups?
Decline pushups are performed with the hands elevated on a raised platform, such as a bench or chair. This position shifts the body’s center of gravity forward, increasing the demand on the chest and shoulders.
Muscle Activation
Decline pushups primarily activate the:
- Upper chest: The clavicular head of the pectoralis major is isolated and more effectively targeted.
- Shoulders: The anterior deltoids and upper trapezius are engaged to stabilize the body and move the arms.
- Triceps: The triceps brachii assists in extending the elbows and completing the pushup.
What are Incline Pushups?
Incline pushups are performed with the hands placed on a lower surface, such as a step or the floor. This position places the body in a more upright angle, reducing the load on the chest and increasing the focus on the shoulders and triceps.
Muscle Activation
Incline pushups mainly target the:
- Lower chest: The sternal head of the pectoralis major is primarily engaged during incline pushups.
- Shoulders: The anterior and lateral deltoids are activated to press the body upward.
- Triceps: The triceps brachii plays a significant role in extending the elbows and driving the pushup movement.
Decline Pushups vs Incline Pushups: Muscle Activation Comparison
| Muscle Group | Decline Pushups | Incline Pushups |
| — | — | — |
| Upper Chest | High | Low |
| Lower Chest | Low | High |
| Shoulders | High | High |
| Triceps | Moderate | High |
Benefits of Decline Pushups
- Enhanced upper chest development: Decline pushups isolate and target the upper portion of the chest, promoting muscle growth and definition.
- Improved shoulder stability: The increased shoulder activation helps strengthen the rotator cuff muscles, improving shoulder stability and reducing the risk of injuries.
- Increased core engagement: The forward-leaning position engages the core muscles to maintain balance and support the body.
Benefits of Incline Pushups
- Reduced chest strain: Incline pushups minimize the load on the chest, making them suitable for individuals with shoulder or chest discomfort.
- Improved lower chest definition: By targeting the sternal head of the pectoralis major, incline pushups help develop a more defined and developed lower chest.
- Increased shoulder and triceps strength: Incline pushups place a greater emphasis on the shoulders and triceps, enhancing their strength and muscle mass.
Potential Drawbacks
Decline Pushups:
- Excessive strain on wrists: The elevated hand position can put pressure on the wrists, especially in individuals with weak or injured wrists.
- Lower back discomfort: The forward-leaning position may strain the lower back if not performed with proper form.
Incline Pushups:
- Reduced upper chest activation: Incline pushups do not provide the same level of upper chest activation as decline pushups.
- Potential shoulder impingement: Individuals with shoulder issues may experience impingement due to the increased shoulder flexion during incline pushups.
Which Variation is Right for You?
The choice between decline pushups and incline pushups depends on your fitness goals and individual needs.
- For upper chest development and shoulder stability: Decline pushups are recommended.
- For lower chest definition and reduced chest strain: Incline pushups are a better option.
- For beginners or individuals with wrist or shoulder issues: Incline pushups provide a less demanding alternative.
How to Perform Decline and Incline Pushups Correctly
Decline Pushups:
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, engaging your chest and shoulders.
Incline Pushups:
1. Place your hands on a lower surface, wider than shoulder-width apart.
2. Step back into a plank position, aligning your body parallel to the floor.
3. Lower your chest towards the surface by bending your elbows.
4. Push back up to the starting position, focusing on your lower chest and shoulders.
Progression and Variations
- Weighted decline/incline pushups: Add weight to increase the intensity.
- Explosive decline/incline pushups: Perform the pushups with a quick and powerful upward movement.
- Plyometric decline/incline pushups: Jump up at the top of the pushup and clap your hands before landing and performing the next repetition.
Recommendations: The Pushup Variations for Every Goal
Both decline pushups and incline pushups offer unique benefits and muscle activation patterns. Decline pushups excel in upper chest development and shoulder stability, while incline pushups prioritize lower chest definition and reduced chest strain. By understanding the differences between these variations, individuals can tailor their pushup routine to meet their specific fitness objectives.
Quick Answers to Your FAQs
Q: Can I do both decline and incline pushups in the same workout?
A: Yes, incorporating both variations into your workout provides a comprehensive chest and shoulder workout.
Q: How often should I do decline/incline pushups?
A: Aim for 2-3 sets of 10-12 repetitions for each variation, 2-3 times per week.
Q: What if I don’t have access to a raised platform or step?
A: You can use a wall or a sturdy object for decline pushups and the floor for incline pushups.
