Pushups are a classic and functional exercise, working it all - your arms, shoulders, chest, and core - using solely your own body weight. But not everyone is willing or able to do them.
Here are my go-to alternatives that I give to my clients when they either hate doing pushups, want to work their way up to pushups, or are physically unable to do them.
(1) INCLINE PUSHUPS
The greater the angle of your body towards the ground, the easier the pushup will be.
Start at an angle where you're able to complete at least 8 reps of pushups. When these 8 reps become easier, begin to decrease your angle by using a lower surface until you reach your goal.
Place your hands slightly wider than shoulder-width apart on a bench or other stable, elevated surface, and assume a high plank position with your feet together and body straight from head to heels. (You can also place your palms against a wall.)
Keeping your back flat and core engaged, bend your elbows about 45 degrees away from your body and lower your chest to within a few inches of the bench.
Pause, and then push yourself back up to the starting position.
(2) PLANK
You may be struggling with your planks because of the lack of core strength.
Start with a 20 second plank, or however long you can do, and gradually add 5-10 more seconds after that. Each time you'll be able to stay in plank a little longer. If you get out of your own head and push through the burn, you'll plank even longer.
Be sure to have good form: core tight and hands pushing against the floor.
Assume a push-up position: get on all fours with your feet together (or slightly apart to make it easier) and your body straight from head to heels.
Make sure your wrists are directly beneath your shoulders.
Squeeze your glutes and brace your core by drawing your belly button into the spine to lock your body into position.
(3) KNEELING PUSHUP
This type of pushup decreases the angle of your shoulders and the weight you'll have to push.
Start in a high plank position but with your knees on the floor instead of your feet. Your body should be in a line from head to knees.
Keeping your elbows tucked and core and glutes engaged, bend your elbows back about 45 degrees away from your body to lower your torso until your chest is within a few inches of the floor.
Pause, and then push yourself back up to the starting position.
(4) Floor Chest Fly
Chest fly's will still work your chest, biceps, triceps, upper back, and shoulder muscles.
These are great for strengthening the muscles needed to do more reps or getting yourself off of your knees.
Lie back on the floor with your knees bent and your feet flat, holding a pair of medium-weight dumbbells directly over your chest with your palms facing each other. Make sure to keep a slight bend in your elbows.
Keeping your arms slightly bent, slowly lower the dumbbells out to the sides until your upper arms lightly touch the floor.
Pause and return to the starting position.
(5) DUMBBELL BENCH PRESS
Don't sweat it if you don't have a bench - the floor will do just fine.
Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Your head, upper back, and butt should touch the bench, and your feet should be flat on the floor. (Alternatively, lie on the floor with your knees bent and the soles of your feet on the floor.)
Slowly lower the weights to the sides of your chest, keeping your elbows close to your body (not flared).
Pause, and then push the weights back up to the starting position.
(6) TRICEPS DIP
Out of all of these options, triceps dips are the most similar to actual pushups - strengthening your coordination and core strength.
Grab the handles of a dipping station and jump or step up to the starting position: feet off the floor, arms straight, ankles crossed. (To make triceps dips easier, you can perform the move with your hands on a sturdy chair or bench behind you and your feet on the floor.)
Keeping your forearms vertical and elbows tucked in (not flared), allow your torso to lean forward as you lower your body until your elbows are pointed back and form about a 90-degree angle.
Reverse the movement, returning to the starting position. Repeat for as many reps as possible.
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