Can’t Do Push-Ups? Here Are 10 Other Moves That Are Just as Effective

Push-ups are easily one of the most effective exercises for building upper-body strength. They're versatile, too: You can try out tons of push-up variations to meet your current fitness level and reach your goals.

However, push-ups are also one of the hardest upper-body moves. Despite their seemingly simple nature — just lower yourself down and push back up, right? — many people can't do push-ups, and mastering the technique is notoriously tough.

If you've been feeling down about your push-up performance, try scaling back to some slightly easier alternatives and modifications as you build up your push-up strength. Here are a few common reasons why you might not be able to do push-ups, plus modifications from personal trainers.

A common culprit behind poor push-up form is a weak core, says Missy Berkowitz, personal trainer at Dig Your Deepest. Often, someone with weak core muscles will collapse in the midsection at some point during a push-up — usually during the ascent.

Plank holds and commandos are perfect push-up alternatives because they strengthen your core while mimicking the push-up position, Berkowitz says.

Wrist pain during push-ups can have a number of underlying causes, says DeBlair Tate, personal trainer and owner of 8Figured. Depending on the exact cause, the best push-up alternative could vary greatly, she says.

Berkowitz echoes this sentiment, saying that typical substitutes like a chest press can aggravate an injury. However, elbow planks can take the pressure off of your wrist while still strengthening your core, back, shoulders and arms. Use a mat or pad beneath your arms to alleviate even more pressure.

"A hollow hold is a great alternative to doing a plank hold without putting stress on the shoulders, elbows or wrists," Berkowitz says. Plus, "being in that isometric position will keep your abdominals and back muscles engaged," adding to your overall push-up strength.

Like wrist and elbow pain, shoulder pain during push-ups can result from a number of causes. If you're having a lot of pain, both Berkowitz and Tate recommend consulting a physical therapist before continuing push-ups or similar exercises — it's always best to address the root cause of pain.

That said, not all push-up alternatives are off-limits. Berkowitz recommends focusing on core strength if your shoulders hurt too badly to do push-ups. Hollow rocks advance the hollow hold slightly, adding in some dynamic movement to test your core strength.

Unsurprisingly, upper-body strength is essential for perfect push-up form. If you're not quite able to perform a standard push-up yet, don't fret, though. You can try two push-up modifications to build your upper body strength while practicing push-up technique.

Knee and incline push-ups are perfect for beginner and intermediate exercisers who struggle to keep their shoulder blades back during a push-up, Tate says. Knee push-ups can help people who struggle with both core and upper body strength, while incline push-ups are slightly harder and require more core engagement.

Hand-release push-ups force you to learn proper hand and arm positioning for push-ups. This move is advanced, so opt for push-up negatives if you're a beginner. These can teach you to control your body for the entire duration of the exercise, as well as cultivate mind-body awareness that helps with standard push-ups.

"My favorite cue is to pretend you have lemons in your armpits," Berkowitz says. "You want to squeeze those lemons to keep them from falling and that will help keep your elbows from flaring out."

If your knees hurt during push-ups, it could be because you're unknowingly locking out your legs during the movement. This could be a compensation for weakness in another muscle group, such as your core, Tate says, and it can be fixed by scaling back the push-up to identify those compensations.

Tate recommends trying slow, controlled mountain climbers or knee push-ups in this scenario, as both movements can alleviate pressure on the knees and allow you to pinpoint muscle imbalances.