For some people, doing push-ups is almost impossible and to master a push-up with correct form takes a lot of time and work. Push-ups are a great exercise for building upper-body strength and joint stability, but if you’re not able to do one yet, there are alternatives that work the same muscles. Here are three alternatives to push-ups.
Tricep Dip
Tricep dips work the pecs and triceps and you just need a bench, chair, or bed to complete the exercise. Start seated on a bench, chair, or bed with your hands at the sides of your hips and your knuckles facing forwards. Then slide your butt off the surface and bring your knees to 90 degrees. If you want to make the exercise harder, extend your legs out long. Bend your elbows to lower your body toward the floor until your elbows reach a 90-degree angle. Make sure your back is close to the surface you’re using. When you reach the bottom of the movement, press down into the surface to straighten your elbows, returning to the starting position.
Pallof Press
To work your core and chest try a Pallof press. Start by wrapping a long resistance band with handles around a stable structure and stand with the band at chest height. Move away from the band until you feel that there’s no slack and interface your fingers around the handle. Engage your core, tuck your tailbone under, and press your arms straight out in front of you. Hold for two seconds and then slowly return back to the starting position.
Dumbbell Pullover
Dumbbell pullovers work your chest muscles and to start, lie face up with your feet flat and your knees bent, holding a dumbbell at your chest. Press the dumbbell over your chest with your thumbs wrapped around the base of the dumbbell and your arms straight. Extend your arms back until your biceps reach your ears and then pause, engaging tour abs and chest and making sure your back is flat on the ground. Now, pull the weight over your chest with straight arms, making sure you keep your back flat.
