What to do if you can’t do push-ups? The trainer named 5 alternative exercises

What to do if you can’t do push-ups? The trainer named 5 alternative exercises

They are just as effective and will be useful for those who have fallen out of their exercise routine for a while.

Fitness trainer

“Push-ups are one of the most famous and popular exercises that you can do at home. With their help, you will strengthen the muscles of the upper shoulder girdle and increase strength. But they have contraindications. Some people should replace push-ups with other exercises, and some people should just give up for a while. We’ll get into more detail.”

In what cases you can not do push-ups?

You experience acute pain in the shoulder and elbow joints. Your task is to give rest to the injured area and make an appointment with a doctor to establish the cause of unpleasant sensations. Next, start with static exercises and short amplitude of movement in your joints.

You have recently undergone surgery. Push-ups are contraindicated if you have recently had surgery on your spine, wrist, elbow, radius or shoulder joints. You need a clear rehabilitation plan that you will strictly follow. Nothing amateurish.

You’re very overweight. Many people who are very overweight look impressive but tend to have weak muscles. They are unable to hold their body weight without harming their joints, so push-ups should be put off for a while.

If you fit one of these criteria, we suggest you replace push-ups with other exercises that will load your pecs, triceps, shoulders, anterior cogs and abs. All those muscles that you would engage in push-ups.

5 alternatives to push-ups

Dumbbell bench press

Technique

• Lie with your back on a bench or on the floor. Keep your torso straight. Keep your neck, back and hips in line.
• Grab the dumbbells with a parallel grip in your hands and extend your arms up so that they are above your chest. Bend your arms slightly at the elbows.
• As you inhale, gently bring the half-bent arms with dumbbells to the floor. The elbow joint is fixed in one position throughout the exercise. It should not bend or extend.
• As you exhale, bring your arms back to the starting position over your chest. The abs are tense.

Perform three approaches of 8-12 times. Rest between approaches – two to three minutes.

Extension of the arms on the triceps in an incline

Technique

• Bend to the floor with a straight back. Rest the forearm of one hand on the bench. In the other hand, take a dumbbell and bend the arm so that the elbow is just above parallel with the floor. The arm is fixed in one position and tightly pressed against the body.
• As you exhale, bend the arm at the elbow joint so that it is parallel or slightly above parallel with the floor.
• At the end of the movement, turn the hand with the back of the palm downward. Hold this position for a second.
• As you inhale, slowly and under control, bend the arm with the dumbbell to the starting position.

Perform three approaches for 8-12 times. Rest between approaches – two to three minutes.

Pullover lying down

Technique

• Lie with your back on a bench or on the floor. Keep your body torso straight. Neck, back and hips are in line.
• Grab one dumbbell with a parallel grip in your hands and pull them up so that they are above your chest. Bend your arms slightly at the elbows.
• As you inhale, gently lower the dumbbell behind your head. The chest is pushed forward and stretched. The arms are slightly bent at the elbows. The elbow joint is fixed in one position throughout the exercise. It should not bend or extend.
• As you exhale, bring your arms with the dumbbell to the starting position above your chest. The abs are tense.

Perform three approaches of 8-12 times. Rest between approaches – two to three minutes.

Bench plank

Technique

• Stand at a stop to the bench. Keep the body torso straight. Neck, back and hips are on the same line. Legs together. Distribute the load on the entire surface of the palms.
• Bring your shoulder blades together and keep them in this position throughout the exercise. Inhale and exhale evenly. The abs and buttocks are tense.
• Do not lift the buttocks up.

Perform three approaches for 30 seconds each. Rest between approaches – two to three minutes.

Push-ups from the wall

Technique

• Stand at a stop against the wall. Keep the body torso flat. Neck, back and hips are on the same line. Feet together.
• Lower your shoulder blades down and bring them together. Keep them in this position throughout the exercise.
• Place your hands slightly wider than your shoulders. As you inhale, gently lower yourself to the wall, bending your arms at the elbows to a 90-degree angle. The abs are tense.
• As you exhale, straighten your arms and rise to the top point.

Perform three approaches of 8-12 times. Rest between approaches – two to three minutes.

If you have pain in your shoulder and elbow joints, have problems with excess weight or have recently undergone surgery, we recommend temporarily giving up push-ups, replacing them with our exercises. They will help keep your pecs, triceps, shoulders, anterior cogs and abs toned.