What To Know
- Both incline push ups and knee push ups are variations of the traditional push up, modified to make the exercise easier or more challenging.
- Knee push ups involve performing a push up with your knees resting on the ground, reducing the amount of bodyweight you need to push against.
- Knee push ups serve as a great stepping stone to traditional push ups, allowing you to gradually build strength and prepare for the full exercise.
Are you looking to build upper body strength and definition? If so, you’ve likely come across the incline push up and the knee push up. Both exercises are excellent for targeting your chest, shoulders, and triceps, but they offer distinct advantages and disadvantages. This blog post will delve into the differences between incline push ups and knee push ups, helping you determine which is the best fit for your fitness goals and current strength level.
Understanding the Basics
Both incline push ups and knee push ups are variations of the traditional push up, modified to make the exercise easier or more challenging.
Incline push ups involve performing a push up with your hands elevated on a bench, box, or other stable surface. The higher the surface, the easier the exercise becomes.
Knee push ups involve performing a push up with your knees resting on the ground, reducing the amount of bodyweight you need to push against.
Benefits of Incline Push Ups
- Easier to Perform: Incline push ups are generally easier than traditional push ups, making them a great starting point for beginners. As you get stronger, you can gradually lower the incline to increase the challenge.
- Targets Different Muscle Groups: The incline angle shifts the focus of the exercise, placing more emphasis on the upper chest and front deltoids.
- Versatility: Incline push ups can be performed with varying degrees of incline, allowing you to adjust the difficulty to match your fitness level.
- Builds Strength and Endurance: By consistently performing incline push ups, you’ll build strength and endurance in your chest, shoulders, and triceps.
Benefits of Knee Push Ups
- Reduced Bodyweight: Knee push ups reduce the amount of bodyweight you need to push against, making them ideal for beginners or individuals with limited upper body strength.
- Focus on Form: Knee push ups allow you to focus on proper form without the added challenge of full bodyweight.
- Engages Core Muscles: While the focus is on the upper body, knee push ups also engage your core muscles for stability.
- Progression to Traditional Push Ups: Knee push ups serve as a great stepping stone to traditional push ups, allowing you to gradually build strength and prepare for the full exercise.
Choosing the Right Exercise for You
The best exercise for you depends on your individual fitness level and goals.
- Beginners: Start with knee push ups to build a solid foundation of upper body strength.
- Intermediate: Incline push ups offer a good challenge while still being manageable. Experiment with different inclines to find the sweet spot for your strength level.
- Advanced: Traditional push ups are the ultimate test of upper body strength. If you can perform several sets of traditional push ups with good form, you can consider incorporating incline push ups for a new challenge.
Tips for Performing Incline Push Ups and Knee Push Ups
- Proper Form: Maintain a straight line from your head to your heels (or knees) throughout the exercise. Avoid sagging in the middle or arching your back.
- Controlled Movements: Lower your body slowly and control the upward movement. Avoid bouncing or using momentum to complete the exercise.
- Engage Your Core: Keep your core engaged throughout the movement to stabilize your body and prevent injuries.
- Breathing: Inhale as you lower your body and exhale as you push back up.
- Listen to Your Body: If you feel any pain, stop the exercise and consult with a healthcare professional.
Incline Push Ups vs Knee Push Ups: A Comparison
| Feature | Incline Push Ups | Knee Push Ups |
| — | — | — |
| Difficulty | Easier | Easier |
| Muscle Focus | Upper chest, front deltoids | Chest, shoulders, triceps |
| Bodyweight | Full bodyweight | Reduced bodyweight |
| Form | Requires good form | Easier to maintain good form |
| Progression | Can be made more challenging by lowering the incline | Can be progressed to traditional push ups |
Taking Your Push Ups to the Next Level
Once you’ve mastered incline push ups and knee push ups, you can explore other variations to challenge yourself further.
- Decline Push Ups: Perform push ups with your feet elevated on a bench or box. This variation increases the difficulty by placing more emphasis on the lower chest and triceps.
- Clapping Push Ups: Add a clap between each repetition to increase the explosiveness and power of the exercise.
- Diamond Push Ups: Place your hands close together, forming a diamond shape with your thumbs and forefingers. This variation targets the triceps more intensely.
Pushing Your Limits: Achieving Your Fitness Goals
Incline push ups and knee push ups are valuable tools for building upper body strength and endurance. Whether you’re a beginner or an experienced lifter, these exercises can help you achieve your fitness goals. Remember to choose the right variation for your level, focus on proper form, and gradually increase the challenge as you get stronger.
A Final Word: Embracing the Journey
The journey to fitness is about progress, not perfection. Don’t be discouraged if you can’t perform traditional push ups right away. Embrace the process of building strength and gradually work your way towards your goals. With consistent effort and dedication, you’ll be amazed at what you can achieve.
What People Want to Know
Q: How many sets and reps should I do?
A: Start with 2-3 sets of 8-12 repetitions for both incline push ups and knee push ups. As you get stronger, you can increase the sets and reps.
Q: Can I do incline push ups or knee push ups every day?
A: It’s best to allow your muscles to rest for at least 24 hours between workouts. Aim for 2-3 sessions per week.
Q: What if I don’t have access to a bench or box for incline push ups?
A: You can use a sturdy chair, a set of stairs, or even a wall for incline push ups. Experiment with different surfaces to find what works best for you.
Q: What are some common mistakes to avoid?
A: Common mistakes include:
- Sagging in the middle or arching your back
- Not engaging your core
- Bouncing or using momentum to complete the exercise
- Performing the exercise too quickly
Q: Is there a specific diet I should follow?
A: To support your fitness goals, focus on a healthy diet that includes plenty of fruits, vegetables, lean protein, and whole grains.
