For Gym Freaks, Pushups are a go-to exercise that never goes out of style. Whether you go Gym for Bodybuilding or just regular fitness, Pushups remain constant. It is one of the easily adaptable exercises that offers our body strength and muscular stability.  However, not everyone can do pushups easily. It requires a lot of effort, especially from the upper body and shoulders, to perform pushups. That is why many people often look for alternatives to pushups that offer the same benefits as regular pushups. But are there any substitutes for Pushups? The answer is Yes! There are many similar exercises that offer the same benefits as pushups do. 

In today’s article, we will discuss some of the best alternatives to pushups that help your muscles grow the same way as pushups do. So, before discussing some of the substitutes for pushups. Let’s start with a basic definition of Pushups and how it works.

What are Pushups 

Push-ups are a multi-joint complex exercise that we primarily perform with our body as the source of resistance. Mainly referred to as chest exercise, it targets various upper body muscles. It is a part of callisthenics that usually starts from the prone position, and as we gradually raise and lower the body using our arms, it targets our triceps, putting stress on the whole body. Doing pushups is not everyone’s cup of tea, which is why people are searching for alternatives to pushups Moreover, with several modifications over the years, doing pushups has become even more complex. Some of the notable modifications are:

• Elevated Pushups 
• Knee Pushups
• Wall Pushups 
• Shoulder Tap Pushups
• Triceps Pushups 
• Pike Pushups
• Plank Pushups
• Hand Release Pushups

However, several pushups people follow depending on their muscle requirements and body type. In fact, you can also bring several variations while performing pushups, depending on how well you can manage the stress associated with them.

Alternatives to Pushups  

For those who cannot perform or are bored of doing traditional pushups. Here are some of the best alternatives to pushups you can do. 

1. Bench Press 

Bench Press is a good alternative to pushups as it stresses your body’s upper muscles. It targets the same body muscles, including triceps, shoulders and chest. You can do Bench Press easily by laying on a flat bench using a barbell or dumbbell. Adjust the weight according to your strength, allowing your elbows to bend about 45 degrees from your main body. However, you can also bring some variations according to your body position. Follow a set of 3 with 5-10 reps in each set. If you do the bench press perfectly, you will notice it’s a much better substitute for pushups you can add to your exercise schedule. 

2. Dips 

Another body exercise you can choose as an alternative to pushups. It also puts pressure on the same muscles, including triceps, chest and shoulders. You can perform dips easily using a chair bench with your arms on your side and feet on the floor. Remember, your hips should not touch the floor at any moment, and your hand should grip the chair. The dips exercise usually takes 8-10 minutes to complete one set. Although, it is a bit difficult exercise as compared to dips, you will pump after doing 3 sets of chair dips

3. Dumbbell Chest Fly 

Are you looking for an alternative to pushups? Try dumbbell chest fly; this exercise puts pressure on the pectoral muscles of your chest. You can perform this exercise using two dumbbells while lying flat on your back on a flat bench. For chest fly, your back and head must be pressed into the bench throughout the exercise. Your arms should be at the chest level with elbows pointing out in a straight direction. Following a set of 3 with 8-10 or a maximum of 12 reps in each set is advised. This exercise is a good substitute for pushups, offers greater flexibility, and produces good muscles.

4. Mountain Climbers 

One of the best alternatives to pushups, mountain climbers work on several muscles, including the chest, triceps, shoulders, abdominal muscles, etc. This exercise supports your body against gravity while you are in a plank position. Your hamstrings, calves, and hip flexors are all involved while performing this exercise. For this exercise, you must be in a straight-arm plank position with hips aligning with your back. Use your abdominals to bend your right knee towards your chest, then pull it back in the plank position. You have to do the same for the left leg. Although there are no sets for mountain climbers, performing for at least 10-15 minutes is advisable. 

5.  Pec Dec machine

Pen Dec is another good alternative for pushups that target and increase the strength of your chest muscles. Moreover, its results have proven so effective that it was ranked as one of the best exercises for chest muscles by the American Council on Exercise. For this exercise, you need to select the weight and height of the machine according to your convenience while sitting on a platform. Press your back against the platform while your feet are flat on the floor to keep the body posture aligned with the machine. Pull your arms towards your body in front of your chest for a few seconds and slowly release back. Follow a set of 3 with a minimum of 10 reps in each set. 

6. Rotational Punches

Punching activates several muscles of your upper and lower body. Doing rotational punches is one of the great alternatives to pushups, as it provides balance for shoulders, arms, and torso. Moreover, this exercise is very beneficial if you have wrist issues or are suffering from pain in your elbow joints. This exercise is very easy to perform as you can use light-weight dumbbells.  For this exercise, you need to stand with your feet away from your shoulders with the lightweight dumbbell in each hand at chest height. Rotate from right to left side and then return to the starting position. Similarly, rotate from left to right and back to the starting position. Follow a set of 2-3 with 10-12 reps in each set. 

These were some of the best alternatives to pushups you can add to your exercise schedule. 

Which of the above-mentioned exercises can you perform easily? Do let us know

The post Regain Your Strength: The Best Alternatives To Pushups first appeared on Health Strives.