Incline vs Decline Push ups


Hey fellow bloggers, I am coming at you with another exercise post! Today we will be talking about the incline and decline push up exercises. I believe most people may already know how to perform both of these exercises but in case you do not and want a demonstration, please refer to the video up top. Again, I have yet to create a workout video with me in it, but I am still in process of doing so. Sorry about that but I trust this video will be useful until I can take over.   Where to begin? okay, so I think I am going to split this up into two different things so that it won’t confuse anyone and will help as a guide. Let us begin:


Incline Push up exercise:

  • Easier than a standard push up because you are pressing less weight
  • An upper body exercise that targets the chest, shoulders and triceps
  • places more emphasis on the lower chest and triceps
  • can use a bench, piece of furniture, or elevated bar in order to do a incline push up
  • stabilizer muscles would include your legs and core
  • strength exercise
  • would do well in a circuit exercise depending on your goals

Steps in how to do a incline push-up:

  1. Stand facing bench or elevated platform, place hands on edge of bench or platform, slightly wider than shoulder width
  2. position forefoot back from bench or platform with arms and body straight, arms should be perpendicular to body, keeping them both straight, lower chest to edge of bench or platform by bending arms
  3. Push body up until arms are extended.

Decline Push-up exercise: 

  • Harder than your standard push up
  • An advanced upper body exercise that targets the chest, back, shoulders, and arms.
  • Requires strength and stability in the core, legs and back muscles
  • can be performed on a bench, furniture, platform, among other things
  • should not be performed unless you have had practice in the standard push-ups and have built up strength
  • strength exercise

How to perform a decline push-up:

  1. Lie on the floor face down, place your hands shoulder width a part or a bit wider than while holding the torso at arms length, move your feet up to a box or bench (starting position)
  2. Lower yourself downward until your chest almost touches the floor while inhaling
  3. Breathe out and press your body back up to the starting position

Both of these exercises should be done with a professional if you have not done them and have had prior injuries.  I would highly recommend doing a proper warm up before performing any of these exercises, and proper stretching afterwards. I have done the incline push up at the gym using a bench and have enjoyed it greatly, and I have done a decline push up off of a handstand during Crossfit and it is very difficult.  For someone just beginning, I would recommend working on the standard push-up before moving on to a decline push up, because the incline is easier than the standard, it is fine to begin with an incline push-up for some who struggle doing a standard push up. Both exercises if done incorrectly can cause harm to the body so please follow proper form and technique while doing the exercise.  For all of you who have done one or both of these push up exercises, is there one you like best? one you recommend when working with clients? one that you don’t like? Can you do a standard push-up? are you someone who struggles with doing standard push ups? do you like push up exercises? I would love to hear from all of you on your thoughts and opinions! Thank you for reading.


Your fitness blogger,


Shay-lon xoxo


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Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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