What To Know
- Unlike the bench press, incline push-ups are a low-impact exercise that puts less strain on the wrists and shoulders.
- The best choice between incline push-ups and incline bench press depends on your individual goals and fitness level.
- The incline push-up and incline bench press are both valuable exercises for upper body development.
When it comes to building upper body strength, two classic exercises reign supreme: the incline push-up and the incline bench press. Both exercises target the chest, shoulders, and triceps, but they offer unique advantages and disadvantages. In this blog post, we’ll delve into the incline push-up vs. incline bench press debate, examining their benefits, drawbacks, and which one might be the better choice for you.
Benefits of Incline Push-Ups
- Bodyweight training: Incline push-ups require no external weights, making them accessible and convenient.
- Increased range of motion: The incline position allows for a deeper range of motion, engaging the lower chest muscles more effectively.
- Reduced stress on joints: Unlike the bench press, incline push-ups are a low-impact exercise that puts less strain on the wrists and shoulders.
- Improved core stability: Maintaining a stable plank position during incline push-ups challenges the core muscles.
- Versatile progression: Incline push-ups can be modified to suit different fitness levels, from beginners to advanced athletes.
Benefits of Incline Bench Press
- Greater weightlifting capacity: The bench press allows you to lift heavier weights, which can lead to greater muscle growth potential.
- Isolation of chest muscles: The bench press effectively isolates the chest muscles, allowing for targeted development.
- Shoulder stability: The bench press helps strengthen the shoulder stabilizers, reducing the risk of injuries.
- Improved power output: The bench press is a power-building exercise that can enhance explosive strength for sports performance.
- Barbell variations: The bench press can be performed with various barbell grips and techniques, providing versatility in training.
Comparison: Incline Push-Up vs. Incline Bench Press
| Feature | Incline Push-Up | Incline Bench Press |
| — | — | — |
| Equipment | Bodyweight | Barbell and bench |
| Muscle groups targeted | Chest, shoulders, triceps | Chest, shoulders, triceps |
| Range of motion | Increased | Standard |
| Joint stress | Low | Moderate |
| Core involvement | Yes | Minimal |
| Progression | Versatile | Limited |
| Weightlifting capacity | Bodyweight only | Unlimited |
| Muscle isolation | Less | More |
| Power output | Lower | Higher |
| Barbell variations | No | Yes |
Which One Should You Choose?
The best choice between incline push-ups and incline bench press depends on your individual goals and fitness level.
- If you’re a beginner: Incline push-ups are a great starting point for building strength and improving form.
- If you want bodyweight training: Incline push-ups offer a convenient and effective way to develop upper body strength without weights.
- If you have joint issues: Incline push-ups are a low-impact option that can minimize strain on the wrists and shoulders.
- If you want to lift heavier weights: Incline bench press is the superior choice for progressive overload and muscle growth.
- If you’re looking for muscle isolation: The incline bench press allows for more targeted chest development.
- If you want to enhance power output: The incline bench press is a powerful exercise that can improve explosive strength.
Variations and Modifications
Incline Push-Up Variations
- Wide-grip incline push-ups: Targets the outer chest muscles.
- Narrow-grip incline push-ups: Focuses on the inner chest muscles.
- Elevated feet incline push-ups: Increases the range of motion and challenges the lower chest.
- Plyometric incline push-ups: Adds an explosive element for power development.
Incline Bench Press Variations
- Wide-grip incline bench press: Emphasizes the upper chest muscles.
- Narrow-grip incline bench press: Targets the lower chest muscles.
- Dumbbell incline bench press: Allows for greater freedom of movement and muscle activation.
- Incline flyes: Isolates the chest muscles for targeted development.
Sample Workout Plan
Incline Push-Up Workout:
- 3 sets of 10-12 reps
- Rest for 60-90 seconds between sets
- Include variations such as wide-grip and elevated feet push-ups
Incline Bench Press Workout:
- 3 sets of 8-10 reps
- Rest for 90-120 seconds between sets
- Include variations such as wide-grip and dumbbell incline press
The Bottom Line: The Best of Both Worlds
The incline push-up and incline bench press are both valuable exercises for upper body development. Incline push-ups offer the benefits of bodyweight training, joint protection, and core engagement. The incline bench press allows for greater weightlifting capacity, muscle isolation, and power output. By incorporating both exercises into your workout routine, you can reap the benefits of both worlds and achieve optimal upper body strength and muscle growth.
Frequently Asked Questions
Q: Which exercise is better for building muscle mass?
A: The incline bench press allows for heavier weightlifting, which has greater potential for muscle growth.
Q: Can I do both incline push-ups and incline bench press in the same workout?
A: Yes, you can incorporate both exercises into your routine to target different aspects of upper body development.
Q: How often should I perform incline push-ups or incline bench press?
A: Aim for 2-3 sets of each exercise, 2-3 times per week, allowing for adequate rest and recovery.
Q: What is the proper form for incline push-ups?
A: Position your hands on an elevated surface, shoulder-width apart. Lower your chest towards the surface while keeping your core engaged and back straight.
Q: What is the proper form for incline bench press?
A: Lie on an incline bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width and lower it towards your chest. Press the barbell back up to the starting position.
