What To Know
- In a knee push-up, your body is parallel to the ground, with your knees on the ground.
- In an incline push-up, you can lower your body further down than in a knee push-up.
- If you are a beginner or have weak upper body strength, incline push-ups are a good place to start.
Push-ups are a classic exercise that targets the chest, triceps, and shoulders. However, not all push-ups are created equal. Incline push-ups and knee push-ups are two variations that offer different levels of difficulty and benefits. In this blog post, we will compare incline push-ups vs. knee push-ups, discussing their similarities, differences, and which one might be right for you.
Similarities: Incline Push Ups vs. Knee Push Ups
Both incline push-ups and knee push-ups involve pushing your body away from the ground using your arms. They both work the same muscle groups, including the chest, triceps, and shoulders. Both exercises can be modified to make them easier or harder, depending on your fitness level.
Differences: Incline Push Ups vs. Knee Push Ups
The main difference between incline push-ups and knee push-ups is the angle of your body. In an incline push-up, your body is at an angle, with your head higher than your feet. This makes the exercise easier because gravity is working in your favor. In a knee push-up, your body is parallel to the ground, with your knees on the ground. This makes the exercise harder because you are working against gravity.
Another difference between incline push-ups and knee push-ups is the range of motion. In an incline push-up, you can lower your body further down than in a knee push-up. This means that incline push-ups work your chest muscles more deeply.
Benefits of Incline Push Ups
- Easier to perform than knee push-ups
- Good for beginners or those with weak upper body strength
- Can help improve posture
- Can help strengthen the chest muscles
Benefits of Knee Push Ups
- Harder to perform than incline push-ups
- Good for those looking for a more challenging workout
- Can help improve core strength
- Can help strengthen the triceps muscles
Which One is Right for You?
Whether incline push-ups or knee push-ups are right for you depends on your fitness level and goals. If you are a beginner or have weak upper body strength, incline push-ups are a good place to start. If you are looking for a more challenging workout, knee push-ups are a great option.
Tips for Performing Incline Push Ups
- Start with your hands shoulder-width apart on an elevated surface, such as a bench or chair.
- Step back until your body is at an angle, with your head higher than your feet.
- Lower your body down until your chest is almost touching the surface.
- Push back up to the starting position.
Tips for Performing Knee Push Ups
- Start with your hands shoulder-width apart on the ground.
- Step back until your body is parallel to the ground, with your knees on the ground.
- Lower your body down until your chest is almost touching the ground.
- Push back up to the starting position.
Variations of Incline Push Ups and Knee Push Ups
There are many different variations of incline push-ups and knee push-ups that you can try to make the exercises easier or harder. Some popular variations include:
- Wide-grip push-ups: Place your hands wider than shoulder-width apart. This variation works your chest muscles more deeply.
- Narrow-grip push-ups: Place your hands closer together than shoulder-width apart. This variation works your triceps muscles more deeply.
- Plyometric push-ups: Add a jump at the top of the movement. This variation is more challenging and works your power and explosiveness.
- Decline push-ups: Perform the push-ups on a decline, with your feet elevated higher than your head. This variation makes the exercise harder.
Safety Considerations
Before performing incline push-ups or knee push-ups, it is important to warm up your muscles properly. This will help prevent injuries. If you have any pain or discomfort during the exercises, stop and consult with a medical professional.
The Bottom Line: Incline Push Ups vs. Knee Push Ups
Incline push-ups and knee push-ups are both effective exercises for strengthening the chest, triceps, and shoulders. The best exercise for you will depend on your fitness level and goals. If you are a beginner or have weak upper body strength, incline push-ups are a good place to start. If you are looking for a more challenging workout, knee push-ups are a great option.
Basics You Wanted To Know
1. What is the difference between incline push-ups and knee push-ups?
The main difference between incline push-ups and knee push-ups is the angle of your body. In an incline push-up, your body is at an angle, with your head higher than your feet. This makes the exercise easier because gravity is working in your favor. In a knee push-up, your body is parallel to the ground, with your knees on the ground. This makes the exercise harder because you are working against gravity.
2. Which is better, incline push-ups or knee push-ups?
The best exercise for you will depend on your fitness level and goals. If you are a beginner or have weak upper body strength, incline push-ups are a good place to start. If you are looking for a more challenging workout, knee push-ups are a great option.
3. How can I make incline push-ups or knee push-ups easier or harder?
There are many different variations of incline push-ups and knee push-ups that you can try to make the exercises easier or harder. Some popular variations include wide-grip push-ups, narrow-grip push-ups, plyometric push-ups, and decline push-ups.
