The Best Alternatives to Push-ups

Push-ups are one of the most effective bodyweight exercises, working multiple muscle groups, including the chest, shoulders, triceps, and core. Push-ups engage the entire body, requiring coordination and strength from various muscle groups, making them effective for overall fitness and endurance. Despite their popularity, push-ups can be challenging for some people due to strength limitations, joint issues, or other physical constraints. Additionally, sticking to one type of exercise can lead to boredom or plateaus in muscle growth. Whether you’re seeking a different exercise due to limitations, injury, or simply to add variety to your routine, there are plenty of alternatives that can deliver the same benefits and more.

In this comprehensive guide, we’ll explore the best alternatives to push-ups to help you reach your strength and fitness goals. These exercises target the same muscle groups while allowing for modifications based on your strength level, equipment access, and training preferences.

1. Bench Press: The Go-To Push-up Alternative

The bench press is one of the most effective alternatives to push-ups. The dumbbell chest press is another excellent alternative, working the chest, shoulders, and core. It is a compound exercise that targets the chest, shoulders, and triceps, just like push-ups. One of the greatest advantages of the bench press is that it allows you to adjust the resistance, so you can progressively increase the weight to build strength and muscle mass.

How to Perform:

• Flat Bench Press: Lie down on a flat bench with your feet planted on the ground. Grip the barbell slightly wider than shoulder-width apart. Lower the bar slowly to your chest, and then press it back up until your arms are fully extended.

• Incline/Decline Bench Press: Adjust the bench to an incline or decline to target different parts of the chest. Incline focuses more on the upper chest, while decline emphasizes the lower chest.

Benefits:

• Allows for adjustable resistance for progressive overload.

• Engages the chest, shoulders, and triceps in a controlled manner.

• Various bench angles target different areas of the chest.

Variations: Dumbbell bench press offers increased range of motion and helps address muscle imbalances. Incline and decline presses provide further variety to ensure balanced chest development.

2. Chest Fly: Targeted Chest Development

The chest fly is an isolation exercise that focuses on the pectoral muscles, making it an excellent alternative to push-ups if you’re looking to really zone in on chest development without the assistance of other muscle groups.

How to Perform:

• Flat Chest Fly: Lie on a flat bench with a dumbbell in each hand. Extend your arms out to the side with a slight bend in your elbows. Slowly bring the dumbbells together above your chest, squeezing your pectoral muscles at the top, then return to the starting position.

• Cable Chest Fly: Stand in the center of a cable machine with handles in both hands. With a slight bend in your elbows, bring the handles together in front of your chest, maintaining constant tension throughout the movement.

Benefits:

• Isolates the chest for better muscle engagement.

• Enhances flexibility and muscle stretch, promoting growth.

• Great for sculpting and shaping the chest muscles.

Variations: Perform chest flies on an incline or decline bench for targeted upper or lower chest activation.

3. Dips: Powerful Bodyweight Push-up Alternative

Dips are another bodyweight exercise that effectively targets the chest, shoulders, and triceps. They’re particularly effective for building upper body strength and can be performed almost anywhere with the right equipment.

How to Perform:

• Parallel Bar Dips: Hold onto parallel bars and lift yourself up with your arms straight. Slowly lower your body until your upper arms are parallel to the ground, then push yourself back up. To focus more on the chest, lean forward slightly during the movement.

• Chair Dips: Place your hands behind you on a sturdy surface (like a chair or bench) with your feet extended in front of you. Lower your body by bending your elbows, then push back up.

Benefits:

• Works the chest, shoulders, and triceps simultaneously.

• Can be done as a bodyweight exercise or with added resistance for increased difficulty.

• Easily modifiable for beginners or advanced users.

Modifications: Use resistance bands or dip assist machines to help with bodyweight dips if they’re too challenging initially.

4. Plank to Push-up: Strength and Core Stability

The plank-to-push-up is a modified version of the push-up that integrates core strength with upper body work. This exercise is excellent for individuals looking to build foundational strength before progressing to traditional push-ups.

How to Perform:

• Start in a forearm plank position with your body in a straight line. Push up one hand at a time to get into a high plank (push-up position), then lower yourself back down to the forearm plank position. Alternate which hand leads the movement.

Benefits:

• Strengthens the core while engaging the chest, shoulders, and triceps.

• Great for improving upper body and core stability.

• Builds the necessary strength to progress to full push-ups.

Progression: As you gain strength, increase the speed of the movement to add an element of conditioning or perform with added resistance like a weighted vest.

5. Push-ups on Knees: A Beginner’s Best Friend

For those struggling with full push-ups, push-ups on your knees provide a fantastic alternative. This modified version reduces the amount of body weight lifted, allowing you to build strength progressively.

How to Perform:

• Start in a high plank position with your knees on the floor. Lower your chest to the ground while maintaining a straight line from your head to your knees. Push back up to the starting position.

Benefits:

• Reduces body weight load, making it easier to perform.

• Gradually builds strength in the chest, shoulders, and triceps.

• Helps develop proper form before moving to full push-ups.

Progression: As you get stronger, progress to incline push-ups or standard push-ups for increased difficulty.

6. Pec Deck Machine: Isolation for Chest Strength

The pec deck machine is a popular isolation machine found in most gyms. It’s an excellent option for individuals looking to isolate the chest muscles without engaging too many other muscle groups.

How to Perform:

• Sit on the machine with your arms bent and your hands on the padded handles. Press the handles together in front of you, squeezing your chest muscles at the peak of the movement. Slowly return to the starting position.

Benefits:

• Isolates the pectoral muscles for a focused chest workout.

• Adjustable weight allows for scalable resistance.

• Great for beginners and those who prefer machine-based exercises.

7. Incline Push-ups: Push-up Progression

Incline push-ups are a beginner-friendly push-up variation that reduces the intensity by elevating the hands. This modification allows you to build strength progressively while still targeting the chest, shoulders, and triceps.

How to Perform:

• Place your hands on an elevated surface such as a bench, step, or even a wall. Keep your body in a straight line from head to heels. Lower your chest toward the surface and then push back up.

Benefits:

• Allows for gradual progression to full push-ups.

• Reduces body weight load to make the movement easier.

• Targets the same muscles as traditional push-ups but with less strain.

Progression: As you get stronger, decrease the incline by using lower surfaces or progress to full push-ups on the floor.

8. Standing Chest Press: Functional and Engaging

The standing chest press is an excellent alternative to push-ups, particularly for individuals who want a more functional exercise that can be done with a cable machine or resistance bands. This exercise targets the chest, shoulders, and triceps while also engaging the core for added stability.

How to Perform:

• Using a cable machine or resistance bands, stand with one foot forward and hold the handles at chest height. Press the handles or bands forward until your arms are fully extended, then return to the starting position.

Benefits:

• Engages the core for added stability.

• Adjustable resistance allows for progression.

• Functional movement that translates to daily activities and sports.

Variations: Perform single-arm presses for unilateral strength and core engagement.

9. Svend Press: Minimal Equipment, Maximum Chest Engagement

The Svend press is a unique chest exercise that requires minimal equipment but provides excellent engagement for the chest muscles. By squeezing a weight plate or dumbbells between your hands, you activate the chest while pressing the weight outward.

How to Perform:

• Hold a weight plate or two dumbbells between your palms, keeping your elbows slightly bent. Squeeze the weight between your hands as you press your arms straight out in front of you. Return to the starting position while maintaining pressure.

Benefits:

• Engages the chest and shoulders without the need for heavy equipment.

• Improves grip strength and shoulder stability.

• Suitable for both beginners and advanced lifters looking for variety.

10. Close-Grip Bench Press: Focus on Triceps and Chest

The close-grip bench press is a variation of the traditional bench press that shifts more of the workload to the triceps while still targeting the chest and shoulders. This makes it an excellent push-up alternative, especially for those wanting to improve their arm strength.

How to Perform:

• Lie on a bench and grip the barbell with your hands shoulder-width apart or slightly narrower. Lower the bar to your chest and push it back up, focusing on squeezing your triceps throughout the movement.

Benefits:

• Emphasizes triceps engagement while still working the chest and shoulders.

• Great for improving push-up performance.

• Allows for heavier loads compared to bodyweight push-ups.

11. Seated Military Press: Shoulder Strength Builder

The seated military press is a compound exercise that primarily targets the shoulders and triceps while also engaging the upper chest. By pressing a barbell or dumbbells overhead, you develop upper body strength that translates to better push-up performance.

How to Perform:

• Sit on a bench with your back straight and hold a barbell or dumbbells at shoulder height. Press the weight overhead until your arms are fully extended, then slowly lower it back to shoulder height.

Benefits:

• Builds shoulder and upper chest strength.

• Engages the core for stability.

• Can be performed seated or standing for variation.

12. Resistance Band Push-ups: Added Intensity for Progression

Resistance band push-ups are a fantastic way to add variety and challenge to your push-up routine. By adding resistance, you increase the difficulty of the push-up, engaging your chest, shoulders, and triceps more effectively.

How to Perform:

• Wrap a resistance band around your back and secure it under your hands. Perform a regular push-up, feeling the added resistance as you press back up.

Benefits:

• Adds intensity to push-ups, promoting muscle growth.

• Provides progressive resistance, making the movement more challenging as you push higher.

• Ideal for advanced lifters looking for increased difficulty.

Conclusion

Push-ups are an effective and versatile exercise for building upper body strength, but they are not the only option available. By incorporating a variety of alternative exercises, such as the bench press, chest fly, dips, and more, you can diversify your workout routine and target your chest, shoulders, and triceps from different angles. These alternatives allow you to progress, modify intensity, and prevent plateaus while keeping your workouts engaging and enjoyable.

Whether you're a beginner building foundational strength or an advanced lifter looking for a challenge, these push-up alternatives offer the versatility and results you need to stay on track with your fitness goals. As you progress in your fitness journey, continue to challenge yourself with new exercises to see consistent gains in strength, endurance, and muscle growth. Happy training!