How to Replace a Pushup With Exercise

Pushups are an effective upper-body strengthening exercise, but are also considered to be an intermediate-level movement. You may encounter times when you are unable to complete pushups. If you are new to exercise and lack the strength to perform a pushup, or if you have an injury and pushups are painful, you can still strengthen your chest, shoulders and arms with other exercises.

Things You'll Need

  • Chest press machine
  • Flat weight bench
  • Dumbbells
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Instructions

  1. Wall Pushups

    • 1

      Perform your pushups against a wall instead of on the floor. Stand approximately two to three feet away from the wall, facing it.

    • 2

      Place your hands on the wall at shoulder height with your fingers facing up. Straighten your back and tighten your stomach by pulling your navel toward your spine.

    • 3

      Inhale, and bend your elbows out to the sides as you lower your chest and head toward the wall. Lower as far as you are able to comfortably.

    • 4

      Exhale, straighten your arms and return to the starting position.

    • 5

      Perform your desired number of sets and repetitions. Aim to complete one to three sets of eight to 15 repetitions.

    Bench Press

    • 6

      Perform a chest-strengthening exercise using a bench press machine. Sit on the seat of the machine and adjust the height of the seat or handles until the handles are level with the middle of your chest.

    • 7

      Hold on to the handles that are parallel with the floor. Grasp the handles with your palms facing down. Keep your elbows away from your sides and at the same height as your wrists.

    • 8

      Exhale, straighten your arms and press the handles away from you. Use a full range of motion, but keep a slight bend in your elbows when your reach is extended.

    • 9

      Inhale, bend your elbows and return to the starting position. Complete one to three sets of eight to 15 repetitions. Use a weight that you can bench press at least eight, but no more than 15, times.

    Dumbbell Bench Press

    • 10

      Hold a dumbbell in each hand. Lie face up on a flat weight bench. Bend your knees and rest your feet on the floor, or on a platform placed underneath your feet. Press your lower back flat onto the bench.

    • 11

      Bend your elbows below your sides and position the dumbbells near your armpits with your palms facing toward your feet.

    • 12

      Exhale, straighten your arms and press the dumbbells toward the ceiling. Keep a slight bend in your elbows at the top of the movement. Allow the dumbbells to come toward each other as you raise them over top of your chest.

    • 13

      Inhale, bend your arms and return to the starting position. Perform one to three sets of eight to 15 dumbbell presses to strengthen your chest, shoulders and arms. Use a weight that you can press at least eight, but no more than 15, times.