Let’s be honest, pushups can get boring. After doing them for weeks, they start to feel repetitive. Your wrists might hurt, or maybe you’re just not feeling the burn anymore. And for some people, pushups are simply too hard to do properly at the start. If you’re nodding your head right now, don’t worry. You’re not stuck. There are so many other ways to build upper body strength without going anywhere near a pushup.
In this blog, I’ll walk you through six solid exercises that can replace pushups. These aren’t watered-down moves either. They’ll challenge your muscles in different ways, keep things interesting, and help you get stronger over time.
Why Skip Pushups?
Before we dive in, let’s quickly talk about why someone might want to avoid pushups in the first place.
Some people skip them because of:
- Wrist pain or shoulder issues
- Poor form leading to injuries
- Lack of upper body strength as a beginner
- Boredom or lack of results
Whatever your reason is, that’s totally fine. The good news? You can still work your chest, shoulders, triceps, and even core—just differently.
Let’s look at some fresh moves you can do instead.
1. Dumbbell Chest Press
If you want to mimic the pushup’s chest and triceps engagement, this is the go-to move.
How to do it:
Lie flat on a bench (or the floor if you don’t have one). Hold a dumbbell in each hand, elbows bent at a 90-degree angle. Slowly press the weights straight up until your arms are fully extended, then lower them back down.
Why it works:
It directly targets the chest, just like pushups, but puts less pressure on your wrists and shoulders. You can also increase or decrease the weight based on your fitness level.
Tips:
Start with light weights if you’re a beginner. Focus on control—don’t just drop the dumbbells down. Go slow on the way down to really feel the muscle work.
2. Resistance Band Chest Fly
This one’s great if you want to feel that stretch in your chest with minimal joint stress.
How to do it:
Attach a resistance band to something stable behind you (like a door or a pole). Hold the handles, step forward, and bring your hands together in front of your chest like you’re hugging a big tree. Slowly return to the starting position.
Why it works:
It isolates the chest muscles more than pushups do. The band also gives you consistent resistance through the movement.
Tips:
Stand tall, don’t lean too far forward. Control the band—don’t let it snap back. You should feel the chest working during the “hug” motion.
3. Dumbbell Shoulder Press
Want those strong, rounded shoulders? This one’s for you.
How to do it:
Sit on a bench or stand with a dumbbell in each hand at shoulder height. Press both arms upward until they’re straight overhead. Lower back to shoulder level.
Why it works:
While pushups work your shoulders a bit, this move focuses directly on them. You’ll hit the front and side delts with every rep.
Tips:
Don’t arch your lower back. Keep your core tight. And go lighter if you feel any pinching in your shoulders.
4. Tricep Dips (Bench or Chair)
If your goal is toned arms or stronger triceps, dips are your new best friend.
How to do it:
Sit on the edge of a sturdy bench or chair. Place your hands beside your hips, fingers pointing forward. Slide your hips off the edge and bend your elbows to lower your body. Push back up to the start.
Why it works:
Triceps play a big role in pushups. This move targets them directly. Plus, you’ll engage your core and shoulders too.
Tips:
Don’t let your shoulders shrug up. Keep your chest lifted. And avoid going too low—just dip until your elbows are at a 90-degree angle.
5. Wall Walks (for Core + Shoulders)
Okay, this one’s a bit spicy. It’s for those who want a challenge that builds strength AND stability.
How to do it:
Start in a plank position with your feet near a wall. Slowly walk your feet up the wall while your hands move closer toward the wall. Pause when you’re vertical (or close), then walk back down.
Why it works:
It fires up your shoulders, arms, and core. It also improves balance and body awareness—something pushups don’t always do.
Tips:
Go slow. Use a wall in a clear space so you don’t knock anything over. Don’t rush into a full handstand. Build confidence step by step.
6. Plank Rows (Renegade Rows)
This move mixes core stability with back and arm strength.
How to do it:
Get into a plank position with a dumbbell in each hand. Row one dumbbell up toward your hip while balancing on the other arm. Lower it down and switch sides.
Why it works:
You’ll hit your back, arms, shoulders, and core all in one go. It’s great for posture and real-life strength.
Tips:
Don’t rotate your hips. Keep them square to the floor. And if holding dumbbells is tough, do it from the floor without weights first to build stability.
Bonus: Mix and Match
Here’s the fun part. You don’t have to pick just one of these moves. Create a simple workout that combines a few of them. Here’s a sample beginner-friendly upper body day you can try at home or at the gym:
Upper Body Circuit
- Dumbbell Chest Press – 3 sets of 10 reps
- Resistance Band Chest Fly – 3 sets of 12 reps
- Dumbbell Shoulder Press – 3 sets of 8 reps
- Tricep Dips – 3 sets of 10 reps
- Plank Rows – 3 sets of 6 reps per side
Rest 60 seconds between sets. Do this 2–3 times a week.
You’ll be surprised how strong your upper body can get without doing a single pushup.
Final Thoughts
Pushups are great, no doubt. But they’re not the only way to build upper body strength. Whether you’re just starting out, recovering from injury, or just tired of doing the same thing every workout, these six alternatives give you options.
They challenge different muscles in different ways. They also keep things fresh. And that’s what matters most if you want to stick with your fitness goals long-term.
Try a few of these exercises, see how your body feels, and build your own routine around what works best for you. Remember, the best workout is the one you can actually enjoy and do consistently.
