What To Know
- Normal pushups can be progressed to more challenging variations, such as diamond pushups or wide-grip pushups, while incline pushups typically remain at a lower difficulty level.
- Incline pushups are ideal for targeting the upper chest and reducing shoulder strain, while normal pushups engage the entire body and improve functional strength.
- Yes, incline pushups are a good option for individuals with shoulder pain as they reduce stress on the shoulders.
Pushups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. They can be performed in various ways, including incline pushups and normal pushups. But which variation is better for you? In this blog post, we’ll compare incline vs normal pushups, exploring their benefits, differences, and which one is right for you.
What are Incline Pushups?
Incline pushups are performed on an elevated surface, such as a bench or platform. This elevates your feet, making the exercise easier than traditional pushups. Incline pushups primarily target the upper chest muscles.
What are Normal Pushups?
Normal pushups are performed on the floor with your hands shoulder-width apart. They are the most common pushup variation and target the entire chest, shoulders, and triceps.
Benefits of Incline Pushups
- Increased Upper Chest Activation: Incline pushups emphasize the upper chest muscles, which can help improve chest definition.
- Reduced Shoulder Strain: The elevated position reduces stress on the shoulders, making them ideal for individuals with shoulder injuries.
- Improved Core Stability: Holding the elevated position engages the core muscles, improving overall stability.
Benefits of Normal Pushups
- Full-Body Engagement: Normal pushups engage multiple muscle groups, including the chest, shoulders, triceps, and core.
- Increased Calorie Burn: The full-body movement of normal pushups burns more calories than incline pushups.
- Improved Functional Strength: Normal pushups mimic everyday movements, enhancing functional strength for daily activities.
Differences Between Incline and Normal Pushups
- Target Muscles: Incline pushups focus on the upper chest, while normal pushups engage the entire chest.
- Difficulty: Incline pushups are generally easier than normal pushups due to the elevated position.
- Range of Motion: Normal pushups have a greater range of motion than incline pushups.
- Progression: Normal pushups can be progressed to more challenging variations, such as diamond pushups or wide-grip pushups, while incline pushups typically remain at a lower difficulty level.
Which is Better for You: Incline vs Normal Pushups?
The choice between incline and normal pushups depends on your individual goals and fitness level.
- For Upper Chest Development: Incline pushups are better for targeting the upper chest muscles.
- For Beginners: Incline pushups are recommended for beginners due to their reduced difficulty.
- For Shoulder Issues: Incline pushups are a good option for individuals with shoulder pain or injuries.
- For Full-Body Strength: Normal pushups are more effective for developing overall strength and muscle mass.
- For Advanced Athletes: Normal pushups offer more progression options and can be used to challenge advanced athletes.
Tips for Performing Pushups Correctly
- Maintain a Straight Back: Keep your back straight and core engaged throughout the movement.
- Lower Slowly: Control the descent to prevent injury.
- Go Deep: Lower your chest close to the ground or platform.
- Push Up Explosively: Push back up to the starting position with force.
- Rest Appropriately: Allow for adequate rest between sets to prevent fatigue.
Final Note: The Power of Pushups
Whether you choose incline or normal pushups, both variations offer valuable benefits. Incline pushups are ideal for targeting the upper chest and reducing shoulder strain, while normal pushups engage the entire body and improve functional strength. By incorporating pushups into your workout routine, you can enhance your chest development, build overall strength, and improve your fitness levels.
Answers to Your Most Common Questions
Q: Can I perform incline pushups if I have shoulder pain?
A: Yes, incline pushups are a good option for individuals with shoulder pain as they reduce stress on the shoulders.
Q: How often should I do incline pushups?
A: Aim for 2-3 sets of 10-15 repetitions of incline pushups 2-3 times per week.
Q: Can I replace normal pushups with incline pushups?
A: While incline pushups are beneficial, they should not completely replace normal pushups as normal pushups provide full-body engagement and greater progression options.
