Alternative Moves to Push Ups

[Sollamyn]

I'm having trouble doing a search for this. What search term do I use? Or, if anybody would offer some suggestions on moves you do instead of pushups and/or tricep dips, that would be much appreciated. I have an old elbow injury which prevents me from doing pushups or tricep dips, but I don't want to be forced into doing just workouts that exclude those moves. ETA: I can't even do simplified moves like pushups off the wall--so that type of alternative is a No Go for me.

Thanks in advance for your assistance!

Donna

[buffmama]

I would just pick a different chest or tricep move that you're comfortable with.

[patrice]

How about pec flys and bench press? Any exercise that works the chest, that doesn’t cause pain.

Patrice

[Lori_Michigan]

I have a wonky shoulder that flares up from time to time (thanks perimenopause!). For times when anything hurts it, I just do squats or lunges if I can't think of any upper body move to replace push-ups. I'd rather at least be doing something rather than nothing.

I also started using a sturdy chair to do push-ups/planks when my shoulder feels pretty good. The higher angle doesn't aggravate my shoulder as much as when the angle is closer to the floor. Sometimes I just avoid push-ups altogether and just hold myself up on the chair and move my legs in and out.

As Cathe says, we modify, we don't quit!

[summer breeze]

Push ups bother my wrists and I usually substitute chest flyes in a workout. But recently I've been doing the push ups off the kitchen counter. I move my feet far from the counter so I feel challenged but it doesn't bother my wrists when I'm not doing them from the floor.

[Floren]

Maybe you can find some ideas in these videos:

https://www.youtube.com/watch?v=3F0ADaKwmPY
https://www.youtube.com/watch?v=J5LqAnE6vAU
https://www.youtube.com/watch?v=PJSQ6QfZRJw
https://www.youtube.com/watch?v=zCMqMZcav3Y

Hope you find something that helps!

[laurajhawk]

Originally Posted by patrice

How about pec flys and bench press? Any exercise that works the chest, that doesn’t cause pain.

Patrice

Those are the ones I use when my wrist is bothering me.

[bzar]

good suggestions so far.

something to consider:

being fully horizontal or in the decline position for decline push-ups obviously puts the most pressure on either your wrists or elbows, but try experimenting because there are reasons you might want to strengthen around the area where the injury is.

basic modifications:
-do a push-up standing, against the wall
-push-ups on a kitchen-counter top
-push-ups on the seat of a chair or couch
-just hold your body in the up position - ala planks - and keep your elbows at a 90° angle and refrain from going up and down
-at first, for all of the above, refrain from going "too deep" to prevent your elbow from being in an acute angle - in other words, keep the elbows at a 90° angle. doing so builds up the strength in your shoulders and biceps

these might sound counter-intuitive, but try these when you build strength and confidence:
-push-ups using either push-up handles (more elevated) or dumbbells
-one hand with the push-up handle or dumbbell and the other without, then switch
-similar to the one hand elevated with a push-up handle, use a wide book to elevate one of your hands and switch
-decline push-ups with feet slightly elevated on a step bench (more stability); consider progressing to higher elevation for the feet like maybe add more risers
-similar to using the step bench, trying elevating the feet on a stability ball or Bosu

[fanofladyvols]

Can you hold plank on forearms?

I love this version

Mini plank hold Elise Badone
https://youtu.be/JtW98uu7JlY

[Sollamyn]

Thanks for your responses, everyone! I might try just holding a plank or doing some plank variations, plus extra chest/triceps with dumbbells, etc. I also like the idea of doing extra lower-body moves if nothing else seems to work.

I appreciate all the support!

Donna