Pushing can be your upper body strength exercises. But if you want to try other exercises that work in the same muscles, there are options. Check out these alternatives.
You can just look just lie face down, put your hands on the ground and press the body up and down using your hands and chest. But push -ups, a body weight exercise where your body remains in a straight line from head to heels throughout the movement, for some people it can be difficult. If not, you can just go beyond push -ups to strengthen the upper body. This exercise mainly works on the chest, shoulders, triceps and nuclei. So, seeking alternatives of squeezing, you are looking for exercises aimed at more than the same muscles. Don’t sweat! Let’s tell you some alternatives to the squeeze.
What are the benefits of push -ups?
You can be a fan of push -ups with -wit the following health benefits:
- Increases the strength of the upper body: There are numerous exercises by the strength of the upper body, and the push -ups are one of them. According to research published in Athletic Training, you can use push -ups to strengthen the upper body. “When you do the squeeze, you lift your body weight using your chest, shoulders and hands. This makes your upper body stronger without weighing,” says the fitness expert the Singh Takur.
- Improves posture: This exercise can strengthen the muscles that will help you stand and sit vertically – as a core and upper back. The best posture means less stress on your joints, especially on your spine.
- Burns calories: “This exercise uses several muscles at once, which increases the heart rate and burns calories,” the expert says. You can burn about 7 calories in one minute. If done in kits or in workout, exercises can help in fat loss and shrinking the body.
- Good for the heart: Participation in physical activity is important because it can strengthen the heart muscle. This means that it can improve your heart’s ability to pump blood into the lungs and the rest of the body, according to the national heart, lungs and blood of the United States. In particular, push -ups can be good for your heart. A 10-year study published in Jama Network Open showed that the participants who completed more than 40 push-ups per day had a significant reduction in the risk of cardiovascular disease compared to those who have completed less than 10 push-ups.
What are the alternatives of the squeeze?
It is true that the push -ups are of benefit. But if you put your hands too far away, sag or throw down the loin or do not draw your core, there will be an increase in the risk of injuries without benefits. Instead of pushing yourself too heavily, try alternatives to push up. These exercises can also be done if you want to disturb the homogeneity of your workout procedure.
1. Dumbbells on the press
“This exercise works on the chest, triceps and shoulders,” Takur says.
How to make dumbbells on the bench:
- Lie on a bench with one dumbbell in each hand.
- Start with your dumbbells at your chest level.
- Press them up until your hands are right.
- Lower them slowly.
2. The dumbbell breasts fly
This exercise, one of the alternatives of the push -ups, attracts breasts, front shoulders and biceps.
How to make dumbbells, breasts fly:
- Lie on a bench or floor with a soft mat.
- Keep dumbbells over your chest while palms to each other.
- Slowly open your hands wide as hugging a barrel.
- Back your hands together.
3. Press for the floor with dumbbells
It works on the chest, triceps and shoulders. “This is safer for the shoulders because your elbows will not be able to get past your shoulders,” the expert says.
How to make dumbbells on the floor:
- Lie on the floor with dumbbells in your chest.
- Press by straightening your hands.
- Lower the exercise equipment until your elbows touch the floor.
4. The strip of resistance pressed on the chest
If you do not have weight to perform alternatives for push -ups, you can use a resistance range for exercise. It works on the chest, triceps and shoulders.
How to Make a Bridal Rail Strike:
- Fix the resistance strip behind. You can start it around one of the door hands.
- Hold the handles and move forward.
- Press your hands forward as a push -up movement.
- Slowly return to the starting position.
5. The side board
If you plan to use the side board as one of the alternatives for push -ups, it is not only the benefit of your triceps, but also your back, core, buttocks and legs.
How to make side boards:
- Squeeze to all fours, straighten your feet, lift the heels and push your hips up.
- Correct the spine and turn the upper body along with the nucleus and leg muscles.
- Take the left hand and turn the body open away.
- Put the right leg in front of the left.
- Hold your right hand on your hip and look up to the ceiling.
6. Standing by the tricky blows with dumbbells
This exercise, one of the best alternatives for push -ups, involves shoulders, triceps and nucleus.
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How to make standing stabbing with dumbbells:
- Stand up a little wider than shoulder width.
- Hold the dumbbells in your hands at the height of your chest.
- Keep your right foot firmly planted on the ground and turn the torso to the left.
- Pull your right hand on the left side and then return to the starting position.
7. The high board
This variation of boards is directed
How to make high boards:
- Go to your arms and knees as a push position.
- Correct your legs, lifting your knees from the ground, forming a straight line from your head to heels.
- Squeeze gluten to conclude your core.
- Tighten the abdominal muscles so that your body continues to form a straight line.
- Support this position as much as you can.
Who should avoid performing these alternatives?
There are people who don’t have to try alternatives of the push -up:
- People with shoulder injuries, wrists or elbows, as these alternatives of the push -ups can aggravate the pain.
- If you have a heart or high blood pressure, get medical advice before doing these strength exercises.
- Beginner obesity should start with a slope to avoid injuries.
- Pregnant women should avoid lying on the back, which is done in some alternatives to the squeeze.
Pushing is useful, but there are more exercises that can focus on the same and more muscle. These alternatives can be easily done, but be sure to discuss with your doctor if you have health.
Related questions
What is more efficient than push -ups?
If your goal is to build muscles and strength faster, then weighted exercises such as dumbbells, and compounds such as pressing and lowering, more effective.
Can boards replace push -ups?
No, the classic boards strengthen your core, while push -ups build upper body strength. They are both useful, but perform different goals.
How to build muscles if you can’t make push -ups?
Start with simpler variations such as a wall, knee or sloping push -ups. Use breast dumbbells, triceps and shoulders, and eat enough protein and calories.
What are the alternatives to the dumbbells?
Instead of push -ups, you can make dumbbells on your chest, breast fly with dumbbells, pressing with dumbbells, dumbbells with close readings and shoulders. Like push -ups, they also focus on areas such as chest, shoulders and triceps.
