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Push-ups are an advanced exercise. Sometimes we don’t have the ab strength, shoulder mobility, shoulder strength, or arm strength to perform a push-up. These 4 exercises are a great substitution for a push-up. We work core stability, shoulder strength, arms, chest, and back. Pick one of these as a substitute to mimic the same muscles groups as a push-up.
Angled Push-Up
Sometimes taking the pressure off of your wrists and core can assist in performing a push-up. You can use a chair or a wall.
Chest Press
Stabilize your core by pulling your navel towards your spine. While holding two dumbbells, bend your elbows to 90 degrees while staying in line with your shoulders. Squeeze your chest as you press to starting position.
Chest Press with Cross
Stabilize your core by pulling your navel towards your spine. While holding two dumbbells, bend your elbows to 90 degrees while staying in line with your shoulders. As you press up into to starting position, cross your dumbbells at your wrists and squeeze your chest.
One Arm Fly with Core Stabilization
Hold two dumbbells, palms facing each other. Hold one directly above your chest while letting the other arm fly open with a slight bend in the elbow. Stabilize your core by pulling your navel towards your spine, not letting your back rise off of the floor.
Standing One Arm Fly with Core Stabilization
Start in a lunge position and a slight hinge in your hips. Hold two dumbbells, palms facing forward. Lift one across your midline, stopping at shoulder height. The lift the other.
Follow this video for all of the audio cues!
Upper body strength is something we often neglect. The Moms Into Fitness Studio has you covered. Check out our library of upper body workouts or jump start your fitness with our Quick Start & Results program.
