Pushups are one of the most popular upper body workouts. They train your chest, arms, shoulders, and core all at once. But they’re not for everyone. If you’re recovering from injury, dealing with wrist or shoulder pain, or just starting out with strength training, pushups might feel too difficult or even risky.
That’s where pushup alternatives come in. They offer similar benefits with better control and less pressure on your joints. Below are five smart and safe exercises you can use in place of regular pushups.
What muscles do pushups target?
Before switching to alternatives, it helps to know what pushups actually work. A traditional pushup is a full-body movement that trains:
- Pectorals (chest)
- Triceps
- Deltoids (shoulders)
- Abdominals
- Serratus anterior
- Rhomboids
- Glutes
- Legs
The goal of any pushup alternative is to target many of these same muscles while reducing joint stress or modifying difficulty.
1. High Plank
The high plank is a great place to start. It strengthens the same muscles used in a pushup especially your shoulders, wrists, and core without the motion that often leads to poor form or injury.
How to do it:
- Begin in a tabletop position on your hands and knees.
- Step your feet back one at a time, straightening your legs.
- Raise your heels, tighten your core, and keep your hips in line with your shoulders.
- Push into the floor through your hands and fingers to stay strong through the wrists and shoulders.
- Hold this position for up to 1 minute.
- Repeat for 2 to 4 rounds.
Target muscles:
- Shoulders
- Wrists
- Upper back
- Core
- Glutes
- Hamstrings
Pro tip:
If your wrists feel uncomfortable, try making fists or dropping down to your forearms. You can also turn your fingers out slightly for a more natural angle.
2. Side Plank
Side planks work your side-body muscles and help improve spine alignment. They challenge your balance and allow you to focus on one side at a time.
How to do it:
- Start in a high plank position.
- Shift your weight onto your left hand and rotate your body to the right.
- Stack your right foot over your left, or place it slightly in front for more stability.
- Place your right hand on your hip or reach it straight up.
- Hold this side plank for up to 1 minute.
- Switch sides and repeat 2 to 3 times per side.
Target muscles:
- Triceps
- Abdominals
- Glutes
- Lower back
- Outer thighs
Pro tip:
If this feels too hard, lower your bottom knee to the ground for extra support. Want more challenge? Raise your top leg or try pulsing your hips up and down.
3. Single-Arm Dumbbell Chest Press
Unlike a pushup, the offset single-arm dumbbell chest press is done on a bench. This takes pressure off your wrists and lets you control the weight more precisely. Plus, doing one arm at a time helps correct muscle imbalances and improves shoulder stability.
How to do it:
- Lie on a bench with your head, neck, and right shoulder fully supported.
- Press both feet firmly into the floor.
- Hold a dumbbell in your left hand near your chest.
- Make sure your left shoulder is slightly off the bench this engages your core more.
- Press the dumbbell straight up, then slowly lower it back down.
- Repeat on the other side.
- Do 2 to 5 sets of 4 to 12 reps per side.
Target muscles:
- Chest (pectorals)
- Triceps
- Shoulder stabilizers
- Core
- Glutes
Pro tip:
Control the movement both up and down. Don’t rush this keeps the focus on stability and muscle control.
4. Rotational Punches
This fun and dynamic movement targets the upper body while improving agility, coordination, and balance. It’s perfect if you want to boost endurance or avoid getting on the floor.
How to do it:
- Stand with feet slightly wider than shoulder-width.
- Hold a light dumbbell in each hand at chest level.
- Rotate your torso to the left while pivoting your right foot.
- Punch your right hand to the left side.
- Return to center and repeat on the opposite side.
- Do 1 to 3 sets of 10 to 20 punches per side.
Target muscles:
- Shoulders
- Triceps
- Lats
- Core
Pro tip:
Start without weights to learn the motion. Once comfortable, add light dumbbells to increase intensity. Keep your movements quick but controlled.
5. Bench Press
The traditional bench press is a tried-and-true upper body strength builder. It mimics the same pushing motion as a pushup but in a stable, supported position. This allows you to increase resistance without wrist strain.
How to do it:
- Lie flat on your back on a workout bench.
- Plant your feet firmly on the floor.
- Grip the bar with hands slightly wider than shoulder-width.
- Lift the bar off the rack and slowly lower it to just above your chest.
- Pause, then press the bar back up to the starting position.
- Do 1 to 3 sets of 5 to 10 reps.
Target muscles:
- Chest (pectorals)
- Front shoulders (anterior deltoids)
- Triceps
- Upper back
Pro tip:
Keep your elbows slightly bent at the top of the movement. Don’t let your back arch off the bench stay grounded through your feet and glutes.
Final Thoughts
Pushup alternatives give your body the chance to build strength without pressure or injury. Whether you’re working around a limitation or just switching things up, these five exercises hit many of the same muscles with better form control. Start slow, stay consistent, and build a foundation that prepares you for more advanced movements pushups included.
