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Alternative Exercise Guide

Whilst we love our push-ups, we understand they aren’t for everyone. Here are some alternatives you might like  to use. If required, seek personalized advice from a health professional before getting started

Air Squats

Great for those with upper body issues, or less upper body strength, looking for a demanding lower body exercise alternative.

  • Place your feet shoulder width apart or whatever width is comfortable.
  • Inhale, bend your knees and hips to lower your glutes. The lower you go, the harder the workout.
  • Exhale and stand up straight. This counts as the equivalent of 1 push-up.

Resistance Band - Push or Pull

Great for those unable to stand.

  • Sitting with resistance band around the back of your chair.
  • Thread the band under your armpits, and hook the handles around your thumbs (or if there are no handles, just grip the end).
  • Push the handles out in front, like you’re doing a push-up, and return to your chest.
  • Feel free to change the level of resistance band, or replace with light weights.
  • Pull variation - thread a band under your feet and pull upwards, taking thumbs to shoulders, elbows tucked in by your side.

Air Punches - Boxing

Great for those unable to stand, or for those looking for a lower impact, high exertion alternative to push-ups.

  • Seated or standing.
  • Hold your hands in fists close to your chest.
  • Extend one arm at a time ‘punching’ the air.
  • Complete in an alternating fashion with both or one arm. One repetition is counted as one punch each side (two punches).
  • Want to make it harder? Try punching upwards or hold onto a light weight.

Cobra

Great for those stretching your abdominals and strengthening your back, shoulders, and triceps.

  • Lay on your stomach, with legs stretched out behind you.
  • Place your hands underneath your shoulders.
  • Press your hands into the ground to lift your upper body, keeping your lower body touching the ground.
  • Lower your upper body, and repeat.

Dolphin

Great for those strengthening your triceps, shoulder and core muscles. Also a good exercise if you have pain in your wrists.

  • Start in a low plank position, with your forearms and hands flat on the ground, elbows under shoulders, balancing on the balls of your feet.
  • Raise your hips until you create an inverted V (like the downward dog stance).
  • Take two breaths at this position before returning to the low plank position.

Commando

  • Start in a high plank position, place your hands underneath your shoulders, spine neutral and balance on the balls of your feet.
  • Drop to your forearms by lowering one arm at a time, then push back to your hands.
  • Keep your core engaged, hips level, and spine neutral.
  • To make this easier, try it on your knees.

Tricep Dips

  • Find a stable surface to complete the dips (like a chair).
  • Sitting on the edge of the bench with your knees at 90 degrees and put your hands either side of your glutes (with your fingers facing forward).
  • Keeping a straight back, bend your elbows and lower your body towards the floor.
  • Press through your hands to raise your body back to the starting position. 
  • Taking your feet further away from the bench will make these harder.

Step-Up

  • Start by standing behind a bench or step. Step up with the right foot, pressing through the heel to straighten your right leg.
  • Bring the left foot to meet your right foot on top of the step.
  • Bend your right knee and step back down with the left foot.
  • Bring the right foot down to meet the left foot on the ground.
  • Repeat movement by alternating the leading leg.
  • The higher the bench, the harder it will be.

Sit-Up

  • Start lying down on your back with your arms by your side, keep your knees bent, and your back and feet flat on the mat.
  • Slowly reach your arms forward, lift your torso and sit up.
  • Return to the starting position by rolling down one vertebra at a time.