Pushups are a well known bodyweight workout and for some people it can be a challenging movement to perform. With correct form, this exercise helps improve balance, stability, and posture. If performing a standard pushup is too much for you, you can try the alternatives below that provide many of the same benefits According to Healthline.
Single-Arm Dumbbell Chest Press
This movement helps improve muscle imbalances movement patterns while also putting less stress on your wrists. You do it in a supported position, which helps to strengthen shoulder, core, and hip stability.
Exercise Instructions:
Lie on a bench (or any other raised flat platform) with your head, neck, and right shoulder supported.
Place feet firmly into the floor.
Position your left shoulder so that it’s slightly off the bench (or any other raised flat platform).
Hold a dumbbell in your left hand, close to your chest.
Extend your arm straight above the center of your chest.
Pause for a moment before slowly lowering your hand to the starting position.
Then perform again on the opposite side.
Do 2 to 5 sets of 4 to 15 repetitions.
2. Traditional Bench Press
This movement helps builds upper body and while putting less strain on your wrists. It also helps to improve muscular endurance. The supported position of your body allows you to focus on your form.
Exercise Instructions:
Lie on your back onto a workout bench with feet firmly into the floor.
Hold the bar using an overhand grip with your hands slightly wider than your shoulders.
Lift the bar and lower it until it’s just above the nipple line of your chest.
Pause in this position.
Extend your arms up as high as you can, maintaining a slight bend in your elbows.
Press your hips and back into the bench throughout the exercise.
As you push up, make sure to exhale. As you lower the bar, make sure to inhale.
Do 1 to 3 sets of 5 to 10 repetitions.
3. High Plank
High Plank helps build strength in your shoulders, upper back, and core. In addition to that, it also strengthens your wrists and promotes good posture. This exercise even improves your balance, stability, and alignment, which will prepare your body for the pushup movement.
Exercise Instructions:
In a tabletop position (straight back/no arch), straighten your legs, raise your heels, and lift your hips.
Elongate your spine while engaging your upper body, core, and leg muscles.
Straighten your arms across your chest and draw your shoulders down and back.
Hold for up anywhere from 30 seconds to 1 minute. You can hold longer if you're up for the challenge.
Repeat this 2 to 4 times.
Takeaway
Consistently performing these movements can help you reach your goal of successfully doing a pushup. Depending on your current fitness level will determine how you may start. It's acceptable to start one of the alternatives with lesser reps and sets, and from there you can build up to more reps and sets. Most importantly, make sure to perform these exercises correctly to avoid any type of injury. Have fun with your progress and enjoy the sweat!