How to modify push-up movements

Please remember the advice we give is general and not meant to be used as a substitute for professional medical or health advice, diagnosis, or treatment. If you want specific advice then please seek help from your doctor or local physio.

Push-ups are great in developing strength, muscle mass and bone density in the upper body, as well as helping with tasks like getting up from the floor. For these reasons we encourage you to keep push-ups in your program unless you can't find a way to perform them in a tolerable manner.

These are the key steps to modifying push-up movements so that you can continue your exercise program.

SUMMARY

1. Try an easier push-up variation

• If you are doing a knee push-up on the floor, try a knee push-up with your hands on a chair or a kitchen bench push-up.

2. Reduce the range of movement

• Don't go all the way down with your push-up.

3. Vary the movement or find a similar alternative

• Try using a wider or narrower hand placement.
• Try keeping your elbows tucked into your sides, or further away from your body.
• If modifying the technique doesn't help, then look for a similar alternative for example:
  • Floor press
  • Overhead press
  • Front raises

If you can't find an alternative that is tolerable, then leave this movement out of the workout and continue with all of the other movements.