When it comes to upper body exercises, push-ups are undoubtedly one of the most popular go-to moves. However, if you’re looking for alternatives to the classic push-up, don’t worry! There are plenty of ways to get an effective upper body workout without doing a single push-up. Let’s explore some of our favorite alternatives that will help you target your chest, back, shoulders, arms and core.
Plyometric Push-Ups
Plyometric push-ups are a great alternative for those who want to build power and strength in their upper body. To perform this variation of the classic push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. As you lower yourself toward the ground, explosively press yourself back up and clap your hands together midair before landing back into the starting position. This move is great for building coordination as well as increasing power output.
Dumbbell Chest Press
A Dumbbell chest press is an excellent exercise for targeting the chest muscles without putting unnecessary strain on your shoulders or lower back. To perform this exercise, lie flat on a bench or stability ball with your feet planted firmly on the ground and hold a pair of dumbbells directly above your chest with palms facing outwards. Bend at the elbows and slowly lower both arms down until they form 90-degree angles, then slowly raise them back up towards their starting position.
Plank Shoulder Taps
Plank shoulder taps are one of our favorite exercises for targeting core stability and strengthening the shoulders and triceps. Start by getting into the high plank position. Then, lift one hand off the ground and tap the opposite shoulder before replacing it onto the ground. Repeat on the other side. Make sure to keep your hips stationary throughout this exercise so you can focus on engaging your abs and glutes while tapping each shoulder with alternating hands.
Banded Chest Press
Banded chest press is a great alternative to push-ups, allowing you to work the same muscles with slightly less intensity. You simply use bands of varying tension levels to add additional resistance while doing your press-ups, which increases the difficulty level exponentially. Push-ups may become easy over time, while with banded chest press, you get more reliable results due to the extra resistive force created by the bands. With the right amount of resistance in your bands, you can work your chest and arms more effectively than with push-ups alone. The best part? You’ll get all these benefits regardless of your age or fitness level.
Push-ups may be one of the most popular upper body exercises, but there are plenty of other options! Try incorporating these four variations into your next workout session to strengthen all parts of your upper body while also engaging your core stabilizers, which is key for overall balance and injury prevention. At the Wellbridge Family of Athletic Clubs (Colorado Athletic Club, Sports & Wellness, Maryland Athletic Club), we believe in providing our customers with quality workouts that will help them safely reach their fitness goals–so give these alternatives a try! Need more tips? Come visit one of our locations today.