Let’s be honest — not everyone loves push-ups. Maybe your wrists hurt, maybe your shoulders protest, or maybe you just hate the endless up-and-down grind. The good news? You can skip push-ups and still build a strong chest, arms, and core. You just need the right moves.
If you cringe at the thought of dropping for 20 push-ups, this list is your lifeline. These 7 push-up alternatives will fire up the same muscles, give you variety, and keep your workouts fresh and fun — no push-ups required.
1. Chest Press (Your Bench Day Best Friend)
If you want to swap out push-ups, the chest press should be at the top of your list. This classic move hits the chest, triceps, and shoulders, just like a push-up, but you get to lie back and press instead of pushing off the floor.
How to do it:
- Grab a pair of dumbbells or use a barbell.
- Lie flat on a bench with your feet on the floor.
- Hold the weights above your chest with arms straight.
- Lower them slowly to chest level, elbows at about 45 degrees.
- Press back up with control.
Do 3-4 sets of 8-12 reps. Adjust the weight to challenge your muscles by the last few reps.
Why it works:
You get all the pushing benefits of a push-up but without straining your wrists or fighting gravity on the floor.
2. Dumbbell Flyes (Open Up And Build)
Flyes stretch your chest muscles in a different way. Instead of pressing, you open and squeeze — which builds strength and helps shape that upper body.
How to do it:
- Lie on a bench with a dumbbell in each hand.
- Extend arms above your chest, palms facing each other.
- With a slight bend in your elbows, lower your arms out wide like you’re opening a big book.
- Bring the weights back together, squeezing your chest.
Do 3 sets of 10-12 reps.
Why it works:
Flyes hit your chest from a different angle, building strength and flexibility. Perfect for people who want more definition without endless push-ups.
3. Plank Shoulder Taps (Core Meets Shoulders)
If you miss the core challenge that push-ups give you, plank shoulder taps are a simple but sneaky way to get it back — with no elbow bending.
How to do it:
- Get into a high plank — shoulders over wrists, body in a straight line.
- Tap your left shoulder with your right hand, then your right shoulder with your left hand.
- Keep your hips as still as possible.
Try 3 sets of 20 taps total.
Why it works:
You’ll feel this in your chest, shoulders, and deep core muscles. Bonus: your balance and stability will improve big time.
4. TRX Chest Press (Push-Up Without The Floor)
If you have a TRX or any suspension trainer, the TRX chest press is basically a push-up standing up — but way more fun and adjustable.
How to do it:
- Stand facing away from the anchor point.
- Hold the TRX handles and extend your arms straight out in front.
- Lean forward so your body is at an angle.
- Bend your elbows and lower your chest between your hands.
- Push back up to start.
Adjust your angle to make it easier (more upright) or harder (closer to parallel to the ground).
Why it works:
Your chest, shoulders, and triceps get a great workout, and you can change the intensity in seconds. Plus, your core stays engaged the whole time.
5. Resistance Band Chest Press (Anywhere, Anytime)
No bench? No problem. Grab a resistance band. This move mimics a chest press or push-up but is super joint-friendly.
How to do it:
- Anchor your band behind you (a door works fine).
- Hold the handles at chest level, step forward to create tension.
- Press your hands straight out in front, then slowly bring them back.
3-4 sets of 12-15 reps will do the trick.
Why it works:
This move is gentle on the shoulders and wrists but still works the pushing muscles hard. It’s also a great travel-friendly option.
6. Dumbbell Floor Press (Bench-Free Chest Builder)
No bench? No problem. The floor press works like a chest press but limits the range of motion, which protects your shoulders and still gives your triceps a solid burn.
How to do it:
- Lie on your back on the floor, knees bent, feet flat.
- Hold dumbbells above your chest.
- Lower the weights until your elbows touch the floor.
- Press back up.
Go for 3-4 sets of 8-12 reps.
Why it works:
You still push weight like you would in a push-up, but you remove some strain on your shoulders. Great for anyone nursing an old injury.
7. Incline Bench Press (Change The Angle)
If standard push-ups or flat bench presses bother you, try an incline. Changing the angle shifts the focus a bit more to your upper chest and shoulders.
How to do it:
- Set your bench to a 30-45 degree incline.
- Hold your dumbbells or barbell above your chest.
- Lower the weights to your upper chest, then press back up.
3 sets of 8-10 reps is solid.
Why it works:
Inclines add variety and target muscles a little differently, helping you build a balanced upper body without dropping to the floor.
Bonus: Make These Moves Work For You
Here’s the secret: any of these push-up alternatives are only as good as how you use them. To really replace push-ups, stick to these basics:
- Keep good form: No wild elbows or sagging hips.
- Progressive overload: Aim to lift a bit more weight, do an extra rep, or add a set every week or two.
- Train your whole body: Don’t just hammer chest day. Strong arms, shoulders, and core all play a role in push strength.
- Rest and recover: Muscles grow when you rest, so give them time to rebuild.
What If You Just Hate Push-Ups But Want To Master Them Later?
That’s fair. You can build your strength with these alternatives, then circle back. Once your chest, triceps, and core get stronger, push-ups might not feel so dreadful anymore.
If you ever want to tackle them again, start with incline push-ups (hands on a bench or table) or knee push-ups. They’re less intense but train the same muscles.
Final Thoughts
Push-ups are great — but they’re not the only way to build a strong upper body. Whether you have dumbbells, bands, a TRX, or just your own bodyweight, there’s always another path.
So the next time you dread hitting the floor for push-ups, pick one of these moves instead. Your chest, arms, and core will thank you — and you’ll stay excited to keep showing up and getting stronger.
