What To Know
- Decline pushups are a variation of the traditional push up that involves placing your feet on an elevated surface.
- Push ups are a great foundational exercise, while decline pushups offer a more challenging variation that targets the upper chest and shoulders.
- Decline pushups are performed with your feet elevated on a bench or box, which places more emphasis on the upper chest and shoulders.
Push ups are a classic bodyweight exercise that targets the chest, triceps, and shoulders. They are a versatile exercise that can be modified to suit different fitness levels. Decline pushups are a variation of the traditional push up that involves placing your feet on an elevated surface. This variation places more emphasis on the upper chest and shoulders.
In this blog post, we will compare push ups vs. decline pushups and discuss which variation is best for you. We will cover the benefits, muscles worked, and proper form for both exercises.
Benefits of Push Ups
- Compound exercise: Push ups work multiple muscle groups simultaneously, making them an efficient exercise.
- Upper body strength: Push ups strengthen the chest, triceps, and shoulders.
- Core stability: Push ups engage the core muscles to maintain stability during the movement.
- Flexibility: Push ups help improve shoulder and wrist flexibility.
- Low impact: Push ups are a low-impact exercise that is easy on the joints.
Benefits of Decline Pushups
- Increased upper chest activation: Decline pushups place more emphasis on the upper chest, which is often neglected in traditional push ups.
- Shoulder strengthening: Decline pushups target the anterior deltoids, which are responsible for shoulder flexion and abduction.
- Improved body awareness: Decline pushups require greater body control and coordination.
- Greater range of motion: The elevated position allows for a deeper range of motion in the chest and shoulders.
- Increased difficulty: Decline pushups are more challenging than traditional push ups, making them suitable for advanced exercisers.
Muscles Worked
Push Ups:
- Chest (pectoralis major)
- Triceps (triceps brachii)
- Shoulders (anterior deltoids)
- Core (abdominals and obliques)
Decline Pushups:
- Upper chest (clavicular head of pectoralis major)
- Anterior deltoids
- Triceps brachii
- Core
Proper Form
Push Ups:
1. Start in a plank position with your hands shoulder-width apart.
2. Lower your body by bending your elbows and keeping your back straight.
3. Push back up to the starting position.
Decline Pushups:
1. Place your feet on an elevated surface, such as a bench or box.
2. Start in a plank position with your hands shoulder-width apart.
3. Lower your body by bending your elbows and keeping your back straight.
4. Push back up to the starting position.
Which Variation is Best for You?
The best variation for you depends on your fitness level and goals.
- Beginners: Traditional push ups are a good starting point for beginners.
- Intermediate exercisers: Decline pushups can be added to your routine to challenge the upper chest and shoulders.
- Advanced exercisers: Decline pushups can be used as a progression exercise to increase difficulty.
Variations
In addition to traditional and decline pushups, there are several other variations that you can try:
- Wide-grip push ups: Widen your hand position to target the outer chest.
- Narrow-grip push ups: Narrow your hand position to target the inner chest.
- Plyometric push ups: Add a clap or jump at the top of the movement.
- Weighted push ups: Add weight to your back to increase resistance.
In a nutshell: Push Ups vs. Decline Pushups
Both push ups and decline pushups are effective exercises for building upper body strength. Push ups are a great foundational exercise, while decline pushups offer a more challenging variation that targets the upper chest and shoulders. The best variation for you depends on your fitness level and goals.
Answers to Your Most Common Questions
1. What is the difference between push ups and decline pushups?
Decline pushups are performed with your feet elevated on a bench or box, which places more emphasis on the upper chest and shoulders.
2. Which variation is better for building upper chest?
Decline pushups are better for building upper chest than traditional push ups.
3. How often should I do push ups or decline pushups?
Aim to do push ups or decline pushups 2-3 times per week as part of a balanced strength training routine.
4. Can I do push ups every day?
It is not recommended to do push ups every day. Rest days are important for muscle recovery and growth.
5. How many push ups or decline pushups should I do?
Start with a number that you can perform with good form and gradually increase the number of repetitions over time.
