What to Do If You Just Can’t Do Push-Ups
Doing push-ups like the one we did last month is a great way to improve push-ups, but it may not always be the best way to build upper body strength for you.
I personally find push-ups incredibly difficult, even after having worked on them in different ways and at different times throughout my life. I never got good enough to feel like I was really training because I struggled so hard with basic form and movement. This was discouraging. In the end, I realized that I want the push-ups to be beneficial for me – toning up my arms, back and chest. Well, it turns out there are many ways to do what works best for me! Below are some upper body workout options for those who really don’t want to do push-ups:
Fly
As for the chest, I like the dumbbell exercises. You can lie on the floor or bench with dumbbells in either hand. Then you stretch them out to the sides, forming a T-shaped body. Keep your elbow bent to avoid overtightening. Then lift them up so that they meet over your body and come back again. I love it as a break from the more energetic movement when I do a circle with a lot of jumps or lunges. Gives me a second to rest, reflect on life and work my pectoral muscles.
Push ups
For triceps, you can do push-ups by placing your hands on two parallel bars and then lowering and lifting between them. An option if you can’t find two comfortable barbells is bench push-ups. Place your hands behind your back on a stable chair or sofa, keeping your legs straight in front of you. Again, go up and down, bending your elbows. It’s fun to do this during short breaks from work, right at your desk, if it’s cold in the office.
Pull-ups
Remember pull-ups? It was Lifehacker’s January fitness challenge . Surprisingly, they actually do the same thing for the upper body as push-ups, strengthening not only the arms and shoulders, but also the core muscles. For me, doing full pull-ups isn’t much easier than doing push-ups, but if you work out in the gym they probably have a pull-up machine with an assistant. I love them. I am gradually getting closer to doing something very difficult with less frustration because even pullups with assisted support work my body and I can do multiple sets that leave me sweaty and sore. In a good way.
Down and down thrust
Gyms also have strength equipment that can look intimidating but will help you isolate and work the same muscle groups as push-ups. The down row is when you pull the barbell down towards your chest or behind your head from a seated position. Push-ups are when you push a barbell or rope down your body while standing. Push-ups for the back and shoulders, push-ups work out the triceps.
Bear crawl
If you love push-ups due to the fact that they raise your heart rate, but are struggling with form, try the bear crawl. I promise this will also make you want to scream with fatigue! Start with a table on all fours, then lift your knees off the ground. Move forward slowly with opposite arm and leg movements. If your upper body is weak, your hips will move upward, so focus on form, not speed. You will still be out of breath after doing this for 30 seconds, don’t worry.
The advantages of push-ups over some of these movements are obvious – not everyone has access to equipment, and you can do push-ups at home. But even if you love them and your strength has grown a lot over the past month, the body gets used to doing the same movement over and over again. Mix this and challenge your muscles.