What To Know
- Choosing the right push-up variation can be a daunting task, especially when you’re faced with the seemingly similar options of a standard push-up and an elevated push-up.
- Begin with a low elevation, such as a step or a low bench, and gradually increase the height as you get stronger.
- Place your feet on a raised surface, such as a bench or a step, to increase the incline and challenge your chest muscles.
Choosing the right push-up variation can be a daunting task, especially when you’re faced with the seemingly similar options of a standard push-up and an elevated push-up. Push up vs elevated push up – these two exercises might look alike, but they offer distinct benefits and challenges. This blog post will delve into the intricacies of each exercise, comparing and contrasting them to help you determine which one is best suited for your fitness goals.
Understanding the Basics: Push-Ups and Elevated Push-Ups
Both push-ups and elevated push-ups are compound exercises targeting multiple muscle groups in your upper body, primarily focusing on the chest, shoulders, and triceps. However, the elevation factor in the elevated push-up introduces a significant change in the exercise’s difficulty and muscle activation.
Standard Push-Ups:
- Starting position: Hands shoulder-width apart, fingers pointing forward, body forming a straight line from head to heels.
- Execution: Lower your chest towards the ground by bending your elbows, keeping your body in a straight line. Push back up to the starting position.
Elevated Push-Ups:
- Starting Position: Hands placed on an elevated surface, like a bench or box, shoulder-width apart, fingers pointing forward, body forming a straight line from head to heels.
- Execution: Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line. Push back up to the starting position.
The Advantages of Elevated Push-Ups
Elevated push-ups offer several advantages over standard push-ups, primarily due to the increased range of motion and the enhanced challenge they present.
Increased Range of Motion: The elevated surface allows for a greater range of motion, stretching the chest muscles further and leading to a deeper stretch.
Enhanced Challenge: By elevating your hands, you increase the difficulty of the exercise. This is because your body is at a steeper angle, forcing your chest muscles to work harder to stabilize and control your movement.
Improved Strength and Power: The increased challenge of elevated push-ups leads to greater strength and power gains in your chest, shoulders, and triceps.
Increased Muscle Activation: Elevated push-ups recruit more muscle fibers, leading to greater muscle hypertrophy and overall strength development.
The Advantages of Standard Push-Ups
While elevated push-ups offer a greater challenge, standard push-ups have their own unique benefits:
Accessibility: Standard push-ups require no equipment, making them accessible to anyone, anywhere.
Bodyweight Training: They are a fundamental bodyweight exercise, allowing you to build strength and muscle without relying on weights.
Versatility: Standard push-ups can be modified in various ways, such as incline push-ups or decline push-ups, to target different muscle groups and adjust the difficulty level.
Improved Core Strength: Standard push-ups engage your core muscles more actively, helping to improve stability and overall core strength.
Which Exercise is Right for You?
The choice between standard push-ups and elevated push-ups depends on your fitness level, goals, and preferences.
Beginner: If you’re new to push-ups, start with standard push-ups to build a solid foundation. Once you can perform 10-15 reps with good form, you can progress to elevated push-ups.
Intermediate: If you’re comfortable with standard push-ups, elevated push-ups can help you challenge yourself and increase your strength and power.
Advanced: For advanced lifters, elevated push-ups can be incorporated into your routine to target specific muscle groups and enhance your overall upper body strength.
Tips for Performing Elevated Push-Ups
- Start with a low elevation: Begin with a low elevation, such as a step or a low bench, and gradually increase the height as you get stronger.
- Maintain proper form: Keep your body in a straight line from head to heels, avoiding sagging in the hips or arching your back.
- Control your descent: Lower your chest slowly and controlled, engaging your chest muscles throughout the movement.
- Focus on the mind-muscle connection: Feel the muscle tension in your chest, shoulders, and triceps during each repetition.
Alternatives to Elevated Push-Ups
If you don’t have access to an elevated surface, there are alternative exercises you can perform to achieve a similar challenge:
- Decline Push-Ups: Place your feet on a raised surface, such as a bench or a step, to increase the incline and challenge your chest muscles.
- Incline Push-Ups: Perform push-ups with your hands on a raised surface, such as a bench or a step, to decrease the incline and make the exercise easier.
- Plyometric Push-Ups: Add explosiveness to your push-ups by pushing off the ground with force, allowing you to jump slightly into the air.
Final Thoughts: Push Up vs Elevated Push Up – Finding Your Perfect Fit
Whether you choose standard push-ups or elevated push-ups, the key is to find an exercise that challenges you while maintaining proper form. Remember to listen to your body, adjust the difficulty level as needed, and enjoy the journey of strengthening your upper body.
Frequently Asked Questions
Q: What if I can’t perform standard push-ups?
A: If you can’t perform standard push-ups, try modified push-ups on your knees, incline push-ups, or wall push-ups. These variations allow you to build strength and gradually progress towards standard push-ups.
Q: How often should I perform push-ups?
A: Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
Q: What are some common mistakes to avoid with elevated push-ups?
A: Common mistakes include arching your back, letting your hips sag, and not controlling your descent. Focus on maintaining good form throughout the exercise.
Q: Can I use elevated push-ups for muscle growth?
A: Yes, elevated push-ups can be effective for muscle growth, especially when combined with progressive overload and proper nutrition.
Q: Is it better to do more reps with standard push-ups or fewer reps with elevated push-ups?
A: Both options can be effective. Experiment with different rep ranges and find what works best for you. The key is to challenge yourself and progressively increase the difficulty over time.