Are Decline Push-Ups Harder Than Normal Push-Ups? Yes, definitely because the downward angle of a decline push-up will put more load onto your chest, triceps, and shoulder muscles which forces you to push more of your body weight.
Decline pushups are MUCH harder than regular pushups! So if you struggle with regular pushups, you'll find these to be quite the challenge! That's because with our feet lifted, the exercise involves more shoulders than chest!
The Plance Push Up is arguably the most challenging variation on this list. Basically, it is like a regular push up – except with your feet completely in the air the entire time! That's right, you are supporting the weight of your body with just your hands.
To make this movement easier, place your feet on a table or bench rather than pressed against a wall.
With regard to difficulty, it really depends on execution. If you descend super slowly to really extend the length of the rep, that will be extremely hard. If you explode upward with full force so that your hands leave the ground, that will be very hard too. It's good to mix both types of pushups into your routine.
Doing push ups every day is good for building upper body muscles and even strengthening your core, back, and lower extremities. You can start with 10 push ups a day and then work up to doing 50 or 100 push ups everyday. Breaking them up into smaller sets throughout the day can make it easier to start as well.
The wide push-up is excellent for targeting your chest muscles. Be sure to avoid taking your hands out too wide, and keep your elbows pointing back to protect your shoulders. How to do it: Start with hands slightly past shoulder-width, a bit farther apart than a standard push-up position.
Builds muscle & strength
A study published in The Journal of Strength and Conditioning concluded that the decline press-up will increase ground reaction force in comparison to the traditional press-up, therefore increasing the intensity of the move, resulting in improvements in strength and muscle.
How many reps of Decline Push Up can the average lifter do? The average male lifter can do 28 reps of Decline Push Up. This makes you Intermediate on Strength Level and is a very impressive achievement.
“The hardest exercise to master regardless of fitness level, in my opinion, would be an exercise called the clean and jerk,” says personal trainer Mandy Wong Oultram. “It's tough because there are so many components to it and each part connects to the next. If you get one part wrong, the whole exercise can break down.”
USE PROPER RANGE OF MOTION
When you perform a push-up, you want to move by starting with fully extended arms to having your chest touch the floor. Just the same way you perform a bench press, you move between your arms being extended to having the barbell touch your chest.
If you don't know how to do a push-up, it may feel a little awkward at first, but it will get easier.
Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”
The decline bench press is easier than the flat bench because it involves your lower pectoral muscles more and your shoulder muscles less. As you lower the barbell towards your lower chest, the angle of the bench targets your lower pecs, giving it a good ol' dose of attention.
Using the decline angle to better target my upper chest has been a great way to help it grow. Raising your feet means you're flexing your shoulders much more than a normal push-up. Because of this, my shoulder strength also feels better, even though it was pretty good before starting this challenge.
Benefits of 50 Push-Ups a Day
Strengthens your upper body: Push-ups are a compound exercise, meaning they work multiple muscle groups at once. You'll likely feel the most burn in your arms as you lower yourself and press up.
Hollow Body Push-Up
This is one of my all time favorite exercises, and it is a lot harder than it looks. While I have it listed above as being good for working toward the planche, because of the forward lean, the hollow body push-up is good for building all around strength for many other goals.
Slower push ups put more strain on your muscles (more time under tension) and help you focus on form, thereby increasing muscle mass and strength. Faster pushups make it more of an aerobic exercise, and will help you gain endurance and explosive power.
While the decline push-up variation puts more emphasis on your upper chest, the incline push-up prioritizes your lower chest muscles. Incline push-ups increase stability. Incline push-ups use your core muscles and lower back muscles as stabilizers.
“For most of your training sessions, going close to failure, but not to failure, is probably ideal for muscle mass,” says Taylor. In fact, lifting to failure too often could leave you so fatigued that you're unable to accumulate the adequate volume needed to build muscle.
High Plank
Planks are another amazing push-up alternative that can also help build shoulder, core, and upper back strength. Planks are also a great way to help support balance. Once in high plank position, hold for 15-30 seconds, rest, and repeat 2-3 times.
There's no magic number of push-ups you should do per day. Try working your way up to 1 to 3 sets of 10 to 20 repetitions to strengthen your upper body. If building bigger chest muscles is your goal, doing more push-ups might seem ideal.
Knee pushups are a great way to reduce belly fat. This exercise targets the abdominal muscles and requires no equipment, one can easily do this exercise at home. You can adapt your workout according to your fitness level because this can be done at any pace.