Incline Bench Press vs Decline Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Incline Bench Press more often — 8,934 sessions vs 877. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Incline Bench Press and Decline Push Up and pick the one that fits your Chest workout.
Incline Bench Press vs Decline Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Bench Press more often — 8,934 sessions compared to 877 for Decline Push Up.
What most people do isn't always what fits you. Incline Bench Press and Decline Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Incline Bench Press and Decline Push Up Differ
| What differs | Incline Bench Press | Decline Push Up |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 8,934 sessions | 877 sessions |
How to Do Incline Bench Press
Incline Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches the upper part of your chest. The barbell should touch higher than in a regular bench press.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Incline Bench Press guide with alternatives and benefits, see the Incline Bench Press exercise guide.
How to Do Decline Push Up
Decline Push Up Muscles Worked: Chest
Form
- 1. Please lower down until just before your chest touches.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Decline Push Up guide with alternatives and benefits, see the Decline Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Incline Bench Press or Decline Push Up?
Planfit users log Incline Bench Press more often — 8,934 sessions against 877 for Decline Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Incline Bench Press and Decline Push Up need?
Incline Bench Press needs a barbell, and Decline Push Up needs bodyweight only.
Which is easier to start with?
Incline Bench Press is the easier place to start. Move to Decline Push Up once your form holds up.
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