{"id":21836,"date":"2021-04-27T18:12:26","date_gmt":"2021-04-27T18:12:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21836"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"push-up-alternatives","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/push-up-alternatives\/","title":{"rendered":"Push Up Alternatives: Putting A New Spin On This Fitness Staple"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#What_Are_Push_Up_Alternatives\" >What Are Push Up Alternatives?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Why_Look_For_Push_Up_Alternatives\" >Why Look For Push Up Alternatives?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Increased_Risk_Of_Injuries\" >Increased Risk Of Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#A_Fitness_Plateau\" >A Fitness Plateau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Back_Pain\" >Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Wrist_Pain\" >Wrist Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#The_Best_Alternatives_To_A_Push_Up\" >The Best Alternatives To A Push Up<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#The_High_Plank\" >The High Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Dumbbell_Bench_Press\" >Dumbbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#Cable_Crossover\" >Cable Crossover<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether we would like to admit it or not, the fact remains that push-ups are a staple in the fitness industry. The basic move works wonders when it comes to developing your upper body and increasing your muscular strength and endurance. They can be pretty challenging and a headache for workout fanatics, let alone beginners. It is, as we say, not surprising that most people hate doing push-ups. If you are among such people, then know that you are not alone. Luckily, you can do some push-up alternatives and still reap the same benefits as from push-ups.<\/span><\/p>\n<p>&nbsp;<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Like push-ups, these alternatives will target major muscle groups and help tone your entire body. They will also help you build muscle mass and increase your muscular strength. You just need to master these push-up alternatives correctly for the same gains and avoid injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will be educating you and shedding light on the best push up alternatives to try. We aim to discuss their benefits, the correct technique of doing them, and how to avoid their potential injuries. Keep reading if you want to discover the best hand-based push up alternatives or those of other push-up variations.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Push_Up_Alternatives\"><\/span><b>What Are Push Up Alternatives?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are exercises that you can perform in place of a push-up. These can help you attain the same benefits of doing a push-up or even more. They are some of the excellent moves to consider if you hate doing push-ups or have some health problems preventing you from doing the regular type of <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\">workouts<\/a> (<a href=\"https:\/\/www.researchgate.net\/publication\/275023773_The_Push_-up\">2<\/a>).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-push-ups-burn-fat\/\">Do Push Ups Burn Fat: A Full-Body Exercise That Will Kick Your Weight Loss Game Into Beast Mode<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-34526 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1024x576.jpg\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Look_For_Push_Up_Alternatives\"><\/span><b>Why Look For Push Up Alternatives?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite having numerous benefits, sometimes the risks of doing push-ups may outweigh their benefits. In light of this, you may be forced to look for safer or better alternatives to this exercise. Here are some solid reasons that trigger workout fanatics to look for push-up options desperately:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Risk_Of_Injuries\"><\/span><b>Increased Risk Of Injuries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like any other exercise, push-ups may increase your risk of injuries if you do the wrong technique. To avoid these injuries, you must talk to a fitness instructor to guide you on correctly doing a push-up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_Fitness_Plateau\"><\/span><b>A Fitness Plateau<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing push-ups every day may make this exercise less challenging over time. It means that you have reached a fitness plateau<\/span><span style=\"font-weight: 400;\">. In this case, your muscles are no longer developing as the exercise is no longer challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This might explain why you might stop seeing your expected muscle development results after some time. To avoid reaching this plateau, you are advised to incorporate other exercises. Instead of switching up your workout plan entirely, look for some push-up alternatives that will still help you build <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">muscle mass<\/a>.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"Push Up Alternativese\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back_Pain\"><\/span><b>Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some push-up variations, specifically the forward push-up (FP) and backward push-up (BP), may result in lower back pain and discomfort. This is because they increase the activation of your lower back muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the back pain becomes unbearable, stop doing these exercises and seek medical assistance immediately. Similarly, if you have any existing back condition, talk to your physician before doing either push-ups or any of their alternatives.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wrist_Pain\"><\/span><b>Wrist Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing push-ups may also lead to pain at the back of your wrist, especially noticeable when you bend your hand backwards. If you experience any wrist pain, make sure you see your doctor immediately. They may guide you on how to properly support or place your wrist when doing push-ups. If not, they may suggest better push-ups alternatives to help you still attain your desired <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\">fitness goals<\/a>.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Alternatives_To_A_Push_Up\"><\/span><b>The Best Alternatives To A Push Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might have promised yourself that you will be doing twenty or more push-ups a day. However, due to any of the reasons above, you might be forced to stop performing this <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-hips\/\">exercise<\/a>. Does this mean you also pause on your fitness goals? Certainly not!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can still work out using push-up alternatives and reap the same fitness benefits. With that said, let us look at the best exercise options available to push ups, to sculpt the physique you desire. They are as follows:<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"The_High_Plank\"><\/span><b>The High Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Like a push-up, the high plank exercise ranks as one of the best full-body exercises. It helps strengthen your core, posture, abdominal muscles (abs), glutes, legs, back, and shoulders<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on the floor and your fours. Your hands must be shoulder-width apart and feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your legs behind you. Let the weight of your body rest on your hands and the balls of your feet. Keep your back straight and let your body be parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull in your navel to keep your core muscles active. Hold this position for 20 or 30 seconds. Make sure you are breathing deeply and normally and are looking directly at the floor. After these 20 or 30 seconds, return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">8<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">2<\/span><\/p>\n<p><b>Modifications:\u00a0<\/b><span style=\"font-weight: 400;\">There are several <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">plank variations<\/a> that you can opt to do depending on your <a href=\"https:\/\/betterme.world\/articles\/benefits-of-jump-rope\/\">fitness<\/a> abilities. If you are in the advanced level, then you can opt to do a side plank. It improves your core strength and challenges your stability<\/span><span style=\"font-weight: 400;\">. Here is how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor and on your left side. Raise yourself onto the left forearm. Your left shoulder should be directly above your left elbow. Make sure your shoulders, hips, and knees are aligned. Your right arm should be resting by your side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your ab muscles and hold this position for three deep breaths. If not, you can time yourself between 20 and 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change sides and repeat on your right side.<\/span><\/li>\n<\/ol>\n<p><b>Reps:<\/b><span style=\"font-weight: 400;\">\u00a012<\/span><\/p>\n<p><b>Sets:<\/b><span style=\"font-weight: 400;\">\u00a03<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a beginner, you can try a less intense variation and still <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-a-push-up-burn\/\">build muscle mass<\/a> and increase your core strength. To perform this modified plank variation, follow these steps<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach. Raise yourself such that you are resting on your knees and forearms. Make sure your back, neck, and head are properly aligned. Similarly, make sure your shoulders are directly above your elbows and that you tighten your ab muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to create resistance by pressing your elbows and knees towards each other. Neither of the two should move from the position where they are pressed on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for three deep breaths or 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the initial stance and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Doing any plank variation may result in poor posture and back, neck, and shoulder pain if you use the wrong technique. First, focus on mastering how to do a proper plank instead of how long you can last doing a plank.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-29816 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3734-1024x576.png\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3734.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3734-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3734.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-3734.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The overhead press is an excellent push-up alternative with dumbbells. It targets your upper body muscles and gives them a good work out<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart and dumbbells in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your arms in a goalpost position such that the dumbbells align with your ears. Your upper arms must be parallel to the floor and forearms perpendicular to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights up and overhead and slightly in front of your forehead. Make sure you can see them without having to tilt your head up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring them back to the initial position and repeat (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4732391\/\">1<\/a>).<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">10<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">2<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">The overhead press may result in shoulder impingement. This refers to an inflammation and pain in your shoulders arising from repetitive use of your shoulder<\/span><span style=\"font-weight: 400;\">. It may also occur when you injure your shoulders when lifting weights, like in the case of an overhead press. It is vital to seek medical attention immediately when you experience any pain in your shoulders.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-31260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1024x576.jpg\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bench_Press\"><\/span><b>Dumbbell Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefit:\u00a0<\/b><span style=\"font-weight: 400;\">If you are looking for <a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">push up<\/a> alternatives for chest, then the dumbbell bench press has got you covered. The exercise works your chest muscles, helping you get a bigger and chiseled chest<\/span><span style=\"font-weight: 400;\">. They are great push up alternatives for weak wrists as they do not tire your wrists.<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">A pair of dumbbells<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back on a flat bench and grasp a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the dumbbells close to your shoulders, and then press them up and directly above your chest. Make sure your palms are facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells. Remember to keep your elbows pointed out during this motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your upper arm go parallel or slightly past parallel to the floor before returning them to the initial position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good job! You are done with one rep. Repeat.<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">8 to 12<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">3<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Regardless if you are a beginner or not, you need to stretch your chest muscles before you start doing this exercise. Stretching is mandatory before any strength training exercise as it helps in warming up your muscles before the actual workout.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">Leg Workouts With Dumbbells: Shred Your Leg Muscles Through A Mix Of Dynamic Moves<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-30775 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-1024x576.png\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4216.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Tricep dips are great push up alternatives that work your triceps and deltoids<\/span><span style=\"font-weight: 400;\">. They are what you need if you want some sleeve-busting triceps.\u00a0<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">Bench or chair<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the bench or chair, with your fingers pointing towards you. Slowly walk your feet out in front of you and then take your bottom off the chair or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to slowly lower and lift your body weight. Make sure you fully extend your arm and maintain a perfect posture throughout. It means not rolling your shoulders in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure that you lower yourself straight down. For less intensity, you can bend your knees at a 90-degree angle. However, for more intensity, stretch your legs straight out. Remember also to keep an inch gap between your back and the bench throughout the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">12 to 15<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">3<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Maintaining the correct posture is essential when doing the tricep dips. So, pay attention to how you are expected to align your back or legs when performing these dips.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-30779 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212-1024x584.png\" alt=\"Fitness App\" width=\"770\" height=\"439\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212-300x171.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4212.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">Burpees are excellent diamond level push up alternatives that work out your entire body. They help in building the strength and endurance of your upper and lower body muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>How to:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees incorporate both a push-up and a squat. So, start in a standing position and then drop down into a squat. Remember to maintain the correct posture of the squat. The technique merely entails keeping your back straight, tightening your ab muscles, and inhaling as you squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of jumping back up, extend backwards into a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a push-up and then move back to the initial position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">10<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">2 or 3<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">If it is your first time doing a burpee, consider removing the push-up stage if you find the exercise challenging. It will help you focus on doing the squat correctly without increasing your risk of any injuries.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\"><img decoding=\"async\" class=\"aligncenter wp-image-30776 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-1024x576.png\" alt=\"Push Up Alternatives\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Cable_Crossover\"><\/span><b>Cable Crossover<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Benefits:\u00a0<\/b><span style=\"font-weight: 400;\">The cable crossover exercise helps you reap numerous benefits depending on how you position the pulleys. If you set them high, then you will work your lower chest muscles. However, if you set them lower, you target your upper chest muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>Equipment:<\/b><span style=\"font-weight: 400;\">\u00a0A cable machine<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the pulleys above the head. Make sure you attach one handle to each pulley and then select comfortable weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take one handle in each hand and let your palms face down. Make sure you stand in the middle of the cable machine and take some steps forward to add more tension to the cables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot forward and lean forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out to the side but slightly bend your elbows. They should not move behind your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring your hands together in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and stretch your arms to return them to the starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><b>Reps:\u00a0<\/b><span style=\"font-weight: 400;\">8 to 12<\/span><\/p>\n<p><b>Sets:\u00a0<\/b><span style=\"font-weight: 400;\">3<\/span><\/p>\n<p><b>Caution:\u00a0<\/b><span style=\"font-weight: 400;\">Like any other exercise involving machines, you need to be extra careful when using the cable machine. Incorrectly doing any strength training exercise can result in injuries.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing push-ups daily can be beneficial as it may help you build muscle mass, tone your body, and increase upper body strength. However, down the line, they may lead to a fitness plateau or even result in wrist and back pain. When this happens, your safe bet is looking for push-up alternatives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best push up alternatives to try include the high plank, dumbbell bench press, overhead press, burpees, tricep dips, and cable crossover exercises. However, before you implement these alternatives, talk to your doctor and gym instructor to get that go-ahead. They must confirm that the chosen exercises are safe and result in the same benefits or more as the push-ups.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Push_Up_Alternatives\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/h3>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4732391\/\"><span style=\"font-weight: 400;\">Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.researchgate.net\/publication\/275023773_The_Push_-up\">The Push \u2013up<\/a> (2015, researchgate.net)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Whether we would like to admit it or not, the fact remains that push-ups are a staple in the fitness industry. The basic move works wonders when it comes to developing your upper body and increasing your muscular strength and endurance. They can be pretty challenging and a headache for workout fanatics, let alone beginners. [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":21843,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-21836","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Push Up Alternatives: Putting A New Spin On This Fitness Staple - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you hate push-ups and would like to try out some of the equally effective push-up alternatives? Check out our list of recommended whole body and upper body moves!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push Up Alternatives: Putting A New Spin On This Fitness Staple\" \/>\n<meta property=\"og:description\" content=\"Do you hate push-ups and would like to try out some of the equally effective push-up alternatives? Check out our list of recommended whole body and upper body moves!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf\"},\"headline\":\"Push Up Alternatives: Putting A New Spin On This Fitness Staple\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\"},\"wordCount\":2339,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether we would like to admit it or not, the fact remains that push-ups are a staple in the fitness industry. The basic move works wonders when it comes to developing your upper body and increasing your muscular strength and endurance. They can be pretty challenging and a headache for workout fanatics, let alone beginners. It is, as we say, not surprising that most people hate doing push-ups. If you are among such people, then know that you are not alone. Luckily, you can do some push-up alternatives and still reap the same benefits as from push-ups.<\/span>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Like push-ups, these alternatives will target major muscle groups and help tone your entire body. They will also help you build muscle mass and increase your muscular strength. You just need to master these push-up alternatives correctly for the same gains and avoid injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we will be educating you and shedding light on the best push up alternatives to try. We aim to discuss their benefits, the correct technique of doing them, and how to avoid their potential injuries. Keep reading if you want to discover the best hand-based push up alternatives or those of other push-up variations.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Push Up Alternatives?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">These are exercises that you can perform in place of a push-up. These can help you attain the same benefits of doing a push-up or even more. They are some of the excellent moves to consider if you hate doing push-ups or have some health problems preventing you from doing the regular type of <a href=\\\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\\\">workouts<\/a> (<a href=\\\"https:\/\/www.researchgate.net\/publication\/275023773_The_Push_-up\\\">2<\/a>).<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/do-push-ups-burn-fa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\",\"url\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\",\"name\":\"Push Up Alternatives: Putting A New Spin On This Fitness Staple - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you hate push-ups and would like to try out some of the equally effective push-up alternatives? 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Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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Check out our list of recommended whole body and upper body moves!","og_url":"https:\/\/betterme.world\/articles\/push-up-alternatives\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf"},"headline":"Push Up Alternatives: Putting A New Spin On This Fitness Staple","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/"},"wordCount":2339,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whether we would like to admit it or not, the fact remains that push-ups are a staple in the fitness industry. The basic move works wonders when it comes to developing your upper body and increasing your muscular strength and endurance. They can be pretty challenging and a headache for workout fanatics, let alone beginners. It is, as we say, not surprising that most people hate doing push-ups. If you are among such people, then know that you are not alone. Luckily, you can do some push-up alternatives and still reap the same benefits as from push-ups.<\/span>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Like push-ups, these alternatives will target major muscle groups and help tone your entire body. They will also help you build muscle mass and increase your muscular strength. You just need to master these push-up alternatives correctly for the same gains and avoid injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we will be educating you and shedding light on the best push up alternatives to try. We aim to discuss their benefits, the correct technique of doing them, and how to avoid their potential injuries. Keep reading if you want to discover the best hand-based push up alternatives or those of other push-up variations.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Push Up Alternatives?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">These are exercises that you can perform in place of a push-up. These can help you attain the same benefits of doing a push-up or even more. They are some of the excellent moves to consider if you hate doing push-ups or have some health problems preventing you from doing the regular type of <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\">workouts<\/a> (<a href=\"https:\/\/www.researchgate.net\/publication\/275023773_The_Push_-up\">2<\/a>).<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-push-ups-burn-fa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/","url":"https:\/\/betterme.world\/articles\/push-up-alternatives\/","name":"Push Up Alternatives: Putting A New Spin On This Fitness Staple - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-up-alternatives\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_773784652.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you hate push-ups and would like to try out some of the equally effective push-up alternatives? 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