Welcome to Alter This Movement, the ongoing sequence where you’ll discover everything you require to modify a typical workout to match your objectives, your physique, and your temperament. Every account breaks down how to execute a foundational physical exercise, then offers various alterations based on your prevailing fitness or vitality level, existing or prior injuries, or the muscles you desire to focus on the most. So abandon any ego at that entrance and guarantee that each training session meets you at your present stage.

Take one glimpse at an individual exerting themselves through a set of push-ups, and you’ll immediately recognize exactly how potent this upper-body workout can be. And the influence behind this fundamental movement is merely a fact: Push-ups challenge the muscles in your arms, chest, and shoulders, according to the American Council on Exercise.

However, push-ups not only build sturdy triceps and deltoids. In reality, this go-to exercise also enhances mobility in the wrists and enhances core strength and stability, affirms Phyllicia Bonanno, a SWEAT yoga instructor. “Whilst you descend, you’re tapping into your strength to maintain proper alignment,” she explains. Interpretation: The push-up is a versatile maneuver that deserves a place in your physical fitness routine.

That being said, the conventional push-up isn’t the sole way you can reap those strength-building advantages. Whether you’re unfamiliar with this exercise or you’re a seasoned athlete in search of a workout that’s gentle on your body, you can choose a modified push-up variation that will prevent you from feeling overwhelmed both mentally and physically. And if you’re experiencing discomfort in your wrists or elbows, do not attempt to force through the agony. Instead, opt for a push-up alteration that leaves you feeling resilient and at ease. Regardless of your rationale, there’s no embarrassment in adjusting your workout to cater to your present requirements, abilities, and objectives.

Ready to give this upper-body exercise a go? Follow the instructions below to master the traditional push-up, and then observe how Bonanno demonstrates five distinct push-up variations that are suitable for all levels of capability and fitness aspirations.

Secure your latissimus dorsi muscles by pulling your shoulders downward and moving them away from your ears. Activate your gluteal muscles and quadriceps. Extend your elbows outward, causing your arms to create a 45-degree angle with your body.

C. Gaze downwards to maintain a neutral neck position, activate your core, and ensure that your body forms a straight line from head to toe. Slowly bend your elbows to lower your body, stopping approximately 3 inches above the floor.

D. Push away from the floor to return to the initial position.

5 Alternatives for Push-Ups

While the standard push-up is commonly regarded as a fundamental exercise, it may not suit everyone’s preferences. That’s why it’s important to feel at ease experimenting with different push-up variations until you find one or a few that make you feel strong and free from discomfort. If you wish to increase the challenge, target specific muscles, or perfect your form without any additional features, consider trying a push-up variation that aligns with your goals.

Below, you will discover a range of push-up variations that can be adapted to make the exercise more or less difficult. These variations include options for relieving wrist and elbow pain, improving balance, and challenging your core. Regardless of the variation you choose, continuously listen to your body as you complete your repetitions. “If you experience any discomfort or something doesn’t feel right, simply stop and either revert to the standard push-up or try another variation that feels suitable for you,” suggests Bonanno.

Modified Push-Up Variation: Knee Push-Up

If you are new to push-ups or aiming to perfect your form, consider attempting this modified version. “Supporting your knees reduces the amount of weight placed on the floor as you lower yourself,” explains Bonanno, making it slightly less demanding on your core and upper body.

A. Begin in a table-top position on the floor, with your hands directly under your shoulders and your knees positioned under your hips. Gradually walk your knees back until your body forms a straight line from head to knees, then rest the tips of your toes on the floor.

B. Engage your core by tucking your tailbone and pulling your navel in towards your spine. Stabilize your shoulder blades by pulling them down and away from your ears. Position your elbows outwards, so that your arms form a 45-degree angle with your body.

C. Gaze downwards and slightly forward to maintain a neutral neck position and engage your core. Slowly bend your elbows to lower your body, stopping approximately 3 inches above the floor.

D. Push away from the floor to return to the starting position.

Advanced Push-Up Variation: Spiderman Push-Up

This particular push-up variation is guaranteed to challenge your core muscles. To perform this exercise, you will bring one knee towards your armpit while simultaneously lowering yourself into a push-up. As a result, your core (which encompasses more than just your abdominal muscles) will have to work even harder to maintain stability, according to Bonanno.

Furthermore, your upper limbs will need to sustain an increased load during the exercise, thus anticipate the activation of your biceps muscles, as stated by her.

A. Commence in an elevated plank stance on the ground with palms directly beneath shoulders and legs prolonged, feet separated by the width of the hips.

B. Activate the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the latissimus dorsi by bringing the shoulders down and away from the ears. Activate the glutes and quadriceps.

C. Extend the elbows outward, forming a 45-degree angle with the arms to the body. Gaze downwards to maintain a neutral neck position, engage the core, and ensure that the body forms a straight line from head to toe.

D. Gradually flex the elbows to lower the body while simultaneously lifting the left foot off the ground and driving the left knee towards the left elbow, ceasing the motion approximately 3 inches above the floor.

E. Propel away from the ground and return the left foot to the floor, assuming the initial position. Repeat on the opposite side.

Alternate Push-Up Technique for Wrist Discomfort: Dumbbell Push-Up

When encountering discomfort or pain in the wrist, consider attempting this alternative push-up technique that involves grasping onto the handles of a pair of dumbbells. By doing so, you will alleviate some of the pressure on your wrists, effectively managing your pain, as stated by Bonanno.

A. Initiate in an elevated plank stance on the ground with hands placed on the dumbbells directly beneath shoulders and legs extended, feet separated by the width of the hips.

B. Engage the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the latissimus dorsi by bringing the shoulders down and away from the ears. Activate the glutes and quadriceps. Extend the elbows outward, forming a 45-degree angle with the arms to the body.

C. Gaze downwards to maintain a neutral neck position, engage the core, and ensure that the body forms a straight line from head to toe. Gradually flex the elbows to lower the body, ceasing the motion approximately 3 inches above the floor.

D. Propel away from the ground to return to the initial position.

Alternate Push-Up Technique for Elbow Discomfort: Triceps Push-Up

Instead of extending your elbows outward at your sides, in this alternative push-up technique, you will keep them close to your ribcage. “By keeping the elbows pulled in near your body, you will have more control and can lower yourself without exerting excessive pressure on the elbows,” Bonanno explains. Consequently, this exercise is less likely to exacerbate any existing elbow discomfort. Another advantage is that this slight modification to your form also aids in strengthening the triceps, as mentioned by Bonanno.

A. Initiate in an elevated plank stance on the ground with hands directly beneath shoulders and legs extended, feet separated by the width of the hips.

B. Activate core by tucking tailbone and pulling navel towards spine. Lock in lats by pulling shoulders down and away from ears. Activate glutes and quads.

C. Look downwards to maintain a neutral neck, engage core, and ensure that your body forms a straight line from head to toe. While keeping biceps close to sides, slowly bend at the elbows to lower your body, stopping approximately 3 inches above the floor.

D. Push off from the floor to return to the starting position.

Push-Up Variation to Enhance Balance and Core Stability: Medicine Ball Push-Up

Placing your hands on a small, rolling medicine ball instead of the stable floor transforms the traditional push-up into a challenging exercise that improves stability and builds balance, according to Bonanno. Specifically, your core will need to work extra hard to keep your body steady as you lower down into a push-up and come back up to a high plank position.

A. Begin in a high plank position on the floor with hands resting on a medicine ball directly below the chest, and extend your legs, positioning your feet hip-width apart.

B. Activate your core by tucking your tailbone and pulling your navel towards your spine. Lock in your lats by pulling your shoulders down and away from your ears. Engage your glutes and quads. Push your elbows outward so that your arms form a 45-degree angle to your body.

C. Look downwards to maintain a neutral neck, engage your core, and ensure that your body forms a straight line from head to toe. Bend your elbows gradually to lower your body, stopping approximately 3 inches above the floor.

D. Push off from the floor to return to the starting position.

Photography and art: Jenna Brillhart

Model and fitness expert: Phyllicia Bonanno

Hair and makeup: Tee Chavez

Wardrobe: Aerie

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