G

Alternatives to Push-Up

5/5
1 votes
Alternatives to Push-Up

Alternatives to the Push-Up Exercise: Building Upper Body Strength

Are you tired of doing the same old push-ups in your workout routine? While push-ups are a great exercise for building upper body strength, they can become monotonous over time. If you're looking to switch things up and target different muscle groups, we've got you covered. In this article, we'll discuss various alternatives to the push-up exercise that will keep your workouts fresh and exciting.

1. Dumbbell Chest Press

The dumbbell chest press is an excellent alternative to the push-up exercise. This exercise targets the same muscle groups as the push-up, including the chest, shoulders, and triceps. To perform this exercise, lie on a bench with a dumbbell in each hand. Start with the dumbbells level with your shoulders and press them up until your arms are fully extended. Lower the dumbbells back down to complete one repetition.

2. Incline Bench Press

The incline bench press is a variation of the traditional bench press that targets the upper chest muscles. To perform this exercise, set up an incline bench at a 45-degree angle. Lie on the bench with a barbell in your hands, making sure your feet are flat on the ground. Lower the barbell to your chest and then press it back up to the starting position. This exercise will help you build strength in your upper body, especially your chest and shoulders.

3. TRX Chest Press

If you're looking for a challenging alternative to the push-up exercise, the TRX chest press is a fantastic choice. This exercise utilizes suspension straps to engage your core and upper body muscles. To perform this exercise, adjust the straps to a length that allows your hands to be at chest height. Lean forward and extend your arms out in front of you. From this position, bend your elbows and lower your body towards the anchor point. Push yourself back up to complete one repetition.

4. Bench Dips

Bench dips are a simple yet effective alternative to push-ups. This exercise primarily targets your triceps but also engages your chest and shoulders. To perform bench dips, sit on the edge of a bench with your hands gripping the edge on either side of your body. Extend your legs out in front of you and slide your body off the edge of the bench. Lower your body by bending your arms, then push yourself back up to the starting position.

5. Medicine Ball Chest Pass

For a dynamic and explosive alternative to the push-up, try the medicine ball chest pass. This exercise targets your chest, shoulders, and core muscles. To perform this exercise, stand facing a wall with a medicine ball in your hands. Step forward and extend your arms, forcefully throwing the ball against the wall. Catch the ball on the rebound, and repeat the movement for the desired number of repetitions.

6. Floor Press

The floor press is another alternative to the traditional bench press. This exercise is performed lying on the floor, which limits your range of motion and places more emphasis on your triceps. To do this exercise, lie on the floor with your knees bent and a barbell at chest height. Grip the barbell with hands slightly wider than shoulder-width apart. From this position, press the barbell up until your arms are fully extended. Lower the barbell back down to complete one repetition.

7. Decline Push-Ups

If you want to target your upper chest muscles more specifically, decline push-ups are the way to go. This exercise involves raising your feet onto an elevated surface such as a bench or step, forcing your upper chest to work harder. Assume the push-up position, with your feet elevated and hands slightly wider than shoulder-width apart. Lower your chest towards the ground until your elbows reach a 90-degree angle, then push yourself back up to complete one repetition.

8. Dumbbell Flyes

Dumbbell flyes are a fantastic alternative for targeting your chest muscles. This exercise mimics the motion of a fly, hence its name. To perform this exercise, lie on a bench with a dumbbell in each hand. Start with your arms extended above your chest, palms facing each other. Lower the dumbbells out to the sides in a controlled motion until your arms are parallel to the floor. Bring the dumbbells back to the starting position by squeezing your chest muscles.

Incorporating these alternatives to the push-up exercise into your workout routine can help you challenge your muscles in new ways and prevent workout stagnation. Remember to gradually increase the intensity and weight as you become more comfortable with each exercise. By exploring these variety of exercises, you can continue to build upper body strength while keeping your workouts fresh and engaging.

see other exercises

Rear Lateral Raise
 
exercise for SHOULDERS with DUMBBELL
Crunch With Toe Touch
 
exercise for ABS with NO EQUIPMENT
Swiss Ball Side Crunch
 
exercise for ABS with EXERCISE BALL
Medicine ball toe touch
 
exercise for ABS with MEDICINE BALL
Spiderman Plank Crunch
 
exercise for SHOULDERS, CHEST, ARMS, BACK, ABS with NO EQUIPMENT
Medicine Ball Squat
 
exercise for ARMS, GLUTES AND HAMSTRINGS, QUADS, CALVES with MEDICINE BALL
Close Grip Dumbbell Bench Press
 
exercise for SHOULDERS, CHEST, TRICEPS with DUMBBELL, BENCH

Gyms and fitness

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

Workout center

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.