Push Up vs Decline Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Push Up more often — 10,535 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Push Up and Decline Bench Press for Better Comparison.
Planfit Users' Choice about Push Up vs Decline Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Push Up more often — 10,535 sessions compared to 484 for Decline Bench Press.
Popularity is not the whole answer. Push Up and Decline Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Push Up and Decline Bench Press Differ
| What differs | Push Up | Decline Bench Press |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 10,535 sessions | 484 sessions |
How to Push Up
Push Up muscles worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Comment
- 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.
If you want to know a detailed guide to Push Up, alternative exercises, and its benefits, check it out here. Check out the Push Up Guide page of our blog!
How to Decline Bench Press
Decline Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
- 2. At this time, your forearms should be vertical to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Comment
- 1. If you have high intraocular pressure, please substitute with other exercises.
- 2. If the barbell does not touch your chest, lower it as much as possible without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Be careful not to let your buttocks come off the bench.
If you want to know a detailed guide to Decline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Decline Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Push Up or Decline Bench Press?
Planfit users log Push Up more often — 10,535 sessions against 484 for Decline Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Push Up and Decline Bench Press need?
Push Up needs bodyweight only, and Decline Bench Press needs a barbell.
Which is easier to start with?
Push Up is the easier place to start. Move to Decline Bench Press once your form holds up.
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