Push Up vs Elevated Push Up: Which One is Better for Building Chest Muscles?

The push-up is a classic exercise that works multiple muscle groups at once. It’s an excellent choice for building strength and endurance, and it can be done anywhere without any equipment. But what about the elevated push-up? How does it differ from the traditional push-up and which one is better for you?

This post will explore the differences between push-ups and elevated push-ups, delve into their benefits, and help you determine which variation is most suitable for your fitness goals.

The Push-Up: A Foundation of Strength

The standard push-up is a bodyweight exercise that engages your chest, shoulders, triceps, and core. It involves lowering your body towards the ground until your chest touches the floor and then pushing yourself back up.

Benefits of the Push-Up:

• Builds Upper Body Strength: Push-ups target major muscle groups in your chest, shoulders, and triceps, effectively enhancing overall upper body strength.
• Engages Core Muscles: Maintaining a stable core throughout the exercise is crucial, making it an excellent way to strengthen your abdominal muscles.
• Improves Functional Strength: Push-ups mimic everyday movements, making them a functional exercise that translates to real-life activities.
• Versatile Exercise: Push-ups can be modified to suit different fitness levels, making them accessible to beginners and advanced athletes alike.

Elevated Push-Ups: Taking It To The Next Level

Elevated push-ups are performed with your hands elevated on a platform, such as a bench or box. This variation increases the range of motion and demands more strength from your chest and shoulders.

Benefits of Elevated Push-Ups:

• Increased Range of Motion: The elevated position allows for a deeper descent, stretching your chest and shoulder muscles more effectively.
• Enhanced Muscle Activation: The increased range of motion leads to greater muscle activation, promoting hypertrophy and strength gains.
• Challenge for Advanced Athletes: Elevated push-ups provide a greater challenge for individuals who have mastered the standard push-up.
• Promotes Shoulder Stability: The elevated position requires more shoulder stability, strengthening the muscles surrounding the joint.

Push-Up vs Elevated Push-Up: A Detailed Comparison

Feature	Push-Up	Elevated Push-Up
—	—	—
Difficulty	Easier	More difficult
Range of Motion	Smaller	Larger
Muscle Activation	Moderate	Greater
Shoulder Stability	Less demanding	More demanding
Versatility	Highly versatile	Less versatile

Choosing the Right Variation for You

The best option for you depends on your fitness level and goals.

Choose a standard push-up if:

• You’re a beginner or have limited upper body strength.
• You’re looking for a versatile exercise that can be done anywhere.
• You want to focus on building a solid foundation of strength.

Choose an elevated push-up if:

• You’re looking for a more challenging exercise.
• You want to increase your range of motion and muscle activation.
• You have a good level of upper body strength.
• You want to improve your shoulder stability.

Tips for Performing Push-Ups and Elevated Push-Ups

Push-Ups:

• Proper Form: Keep your body in a straight line from head to heels, engaging your core.
• Controlled Movement: Lower your body slowly and push back up with control.
• Focus on Depth: Aim to touch your chest to the ground for a full range of motion.

Elevated Push-Ups:

• Choose a Stable Platform: Ensure the platform is sturdy and secure.
• Start with a Lower Elevation: Gradually increase the height as you get stronger.
• Maintain Proper Form: Keep your body in a straight line and engage your core.

Pushing Past Limitations: Progressive Overload

Regardless of the variation you choose, it’s crucial to implement progressive overload. This means gradually increasing the challenge over time to stimulate muscle growth and prevent plateaus. You can do this by:

• Increasing Reps: Gradually increase the number of repetitions you can perform per set.
• Adding Sets: Increase the number of sets you perform.
• Increasing the Elevation: For elevated push-ups, increase the height of the platform.
• Adding Resistance: Incorporate resistance bands or weights for added challenge.

Beyond the Basics: Variations for Enhanced Results

Once you’ve mastered the standard and elevated push-ups, you can explore variations for added challenge and muscle engagement.

Push-Up Variations:

• Close-Grip Push-Ups: Focus on tricep activation.
• Wide-Grip Push-Ups: Target the chest muscles more effectively.
• Diamond Push-Ups: Emphasize tricep strength.
• Clap Push-Ups: Increase explosive power.

Elevated Push-Up Variations:

• Decline Push-Ups: Increase the load on your upper chest.
• Incline Push-Ups: Focus on the lower chest muscles.
• Archer Push-Ups: Challenge your stability and core strength.

Transforming Your Fitness Journey: Pushing Up to New Heights

Whether you choose the classic push-up or the elevated variation, incorporating these exercises into your routine can significantly enhance your upper body strength, endurance, and overall fitness. By understanding the differences, benefits, and proper technique for both variations, you can choose the best option for your fitness goals and progress towards your desired results.

What You Need to Know

Q: What are the best exercises to complement push-ups and elevated push-ups?

A: Exercises like pull-ups, dips, rows, and dumbbell presses effectively complement push-ups and elevated push-ups by targeting different muscle groups and promoting balanced upper body development.

Q: How often should I perform push-ups or elevated push-ups?

A: Aim for 2-3 sessions per week, allowing for adequate rest between workouts to allow your muscles to recover and rebuild.

Q: Can I use push-ups and elevated push-ups for weight loss?

A: While push-ups and elevated push-ups primarily target muscle growth, they can contribute to weight loss as they increase calorie expenditure and build muscle mass, which boosts metabolism.

Q: Are there any modifications for beginners who find standard push-ups too challenging?

A: Beginners can start with modified push-ups, such as knee push-ups or wall push-ups, to gradually build strength and progress towards the full push-up.