4 Easy Exercises That Work Better Than Push-Ups
Fitness websites and trainers love to tout the amazing effect of push-ups. The simple movement hits some of your body’s major muscle groups. It strengthens your chest as you prepare for the movement from the starting plank position; your triceps, which run along the back of your upper arms; and your abdominals and back muscles also get some love.
Push-ups can be a great workout, but there’s a catch: They have to be done correctly and carefully. If you compromise your form you can strain the upper body muscles you were working to strengthen. Rotator cuff injuries happen and take a long time to heal. Even if you have great form for the first few push-ups, the moment your form starts to lag, you lose the benefits of the exercise.
Luckily, push-ups aren’t the only exercise that delivers results. These moves hit the same (and in some case, more) muscle groups and are easier to do correctly. You’ll feel the burn and get the results without having to worry about injuring yourself.
1. Bear crawls
A man in plank position | iStock.com
For this exercise, you’ll need a large, open space. Head to the park or find an unused corner of the gym or your home. Start in plank position checking to make sure your shoulders are stacked over your wrists. Keep your hips low as you crawl forward reaching with your left hand as you step forward with your right foot before stepping forward with your right hand and left foot. Crawl across the room, then reverse and crawl backwards. Do this for 45 to 60 seconds straight, take a limited rest, and then repeat for a total of three sets.
2. Squat to shoulder press
This full body movement does more than just strengthen your arms. It incorporates squats and full-body motion to burn more calories and raise your heart rate. Grab two dumbbells and begin with your feet hip-width apart. Bring the dumbbells near your shoulders, palms facing each other. Bend your knees and hips to lower your body down until you come into a front squat position with your thighs parallel to the floor. From here, quickly push back to standing and press the dumbbells overhead. With control, return the dumbbells to the starting positionto complete your first rep. Do a total of 10 reps and rest for 30 seconds before repeating for three to five complete sets.
3. Dumbbell bench press
Man doing a dumbbell bench press | iStock.com
This exercise is comparable to the push-up in movement and does a great job at toning your shoulders, chest, and triceps. Grab a pair of dumbbells and lay on your back on a bench. Hold the weights on either side of your chest keeping your elbows bent at 90 degrees. When you’re ready, press the dumbbells up over your chest as yousqueeze your pectoral muscles. With control, lower the weights back down to 90 degrees. This is one rep. Complete 10 or more reps, rest, and repeat for a total of three sets. Be careful not to let your elbows drop below the horizontal line of your body as it can strain your shoulders.
4. Standing punches
This great arm exercise can be done anywhere you have access to exercise tubing or a pair of dumbbells. If you have the tubing, anchor it to a door hinge or find an available sturdy object and hold onto each end of the tubing as you stand facing away from the anchor point. Put one foot in front of the other to maintain balance as you punch one arm forward and then the other. Pretend like you’re using a punching bag, using swift hard-hitting punches one after the other. Keep your chest up and high while tightening your core. If you have dumbbells, come into the same position and use the weights to add heft and resistance to the movement. Continue punching from side to side for 15 to 20 reps, rest, and repeat for a total of three complete sets.
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