She Strengthens

Mastering the Art of Strength: 5 Pushup Alternatives to Get You Started

Are you struggling to master the classic pushup? Don’t worry, you’re not alone! Pushups can be tough, but with the right approach, you can build strength and confidence. In this article, we’ll explore five pushup alternatives that can help you get started on your fitness journey.

Why Pushups Can Be Challenging

Pushups are a staple in many fitness routines, but they can be intimidating, especially for beginners. They require a combination of strength, endurance, and technique, which can be overwhelming. However, with the right exercises, you can build up your strength and work your way up to mastering the classic pushup.

Alternative 1: Overhead Press

If pushups make you feel like you’re in over your head, try the overhead press instead. This exercise targets similar muscle groups, including your chest, shoulders, and triceps. To perform the overhead press:

• Hold a dumbbell in each hand, with wrists turned in to face each other and dumbbells level with your shoulders.
• Press the weights up overhead, focusing on fully extending your arms.
• Lower the weights back down to complete one rep.

Alternative 2: Dumbbell Bench Press

The dumbbell bench press is another effective exercise that can help you build strength and confidence. This exercise targets your chest, shoulders, and triceps, making it an excellent alternative to pushups. To perform the dumbbell bench press:

• Lie faceup on a bench, holding a dumbbell in each hand.
• Press the dumbbells up overhead, extending your arms fully.
• Lower the dumbbells back down to complete one rep.

Alternative 3: TRX Chest Fly

The TRX chest fly is a great exercise for targeting your chest muscles and improving your overall strength. To perform the TRX chest fly:

• Stand with your feet shoulder-width apart, facing away from the anchor point.
• Grab the handles with an overhand grip and extend your arms in front of you at shoulder height.
• Lean forward, spreading your arms out to a T, and lower your chest closer to the floor.
• Reverse the movement to return to the starting position.

Alternative 4: Heavy Med Ball Push

The heavy med ball push is a fun and effective exercise that can help you build strength and power. To perform the heavy med ball push:

• Stand about 2 feet from a wall, with your left foot slightly ahead of your right foot and hips square.
• Hold a medicine ball at your chest, engaging your core.
• Push the ball forward to the wall with enough force that it bounces straight back to your hands at shoulder height.
• That’s one rep!

Alternative 5: Modified Pushup

The modified pushup is a great exercise for those who are new to pushups or need a gentler approach. To perform the modified pushup:

• Start in a tabletop position, then walk your hands another foot forward to create a straight line from shoulders to knees.
• Lower into a pushup, with your feet rising off the floor as you lower your upper body.
• Press back up to the starting position to complete one rep.

Tips and Tricks

Remember to start slow and be patient with yourself. Building strength and confidence takes time, and it’s essential to listen to your body and adjust your routine accordingly. Try to incorporate these exercises into your routine two to three times a week, with at least two minutes of rest between rounds.

By incorporating these pushup alternatives into your fitness routine, you can build strength, confidence, and a more sustainable exercise regimen that works for you. So, take a deep breath, get started, and remember to be kind to yourself along the way!