What's the best sub for pushups?

[mjd]

For some reason pushups (or my pathetic attempt - always on my knees, have never been able to do straight-leg ones) aggravate an old niggling shoulder injury. Since I can't do them, are chest flys (flies?) the best substitute?

 

[Stebby]

Not Cathe, but I would say a chest press would be the best substitute, as it's basically the same motion as a pushup. I once had a trainer tell me to lift at least 50% of my body weight if doing chest press to sub for pushups, as this mimics the amount of weight you are lifting if you are doing pushups. (The theory is that in pushups, you are carrying half your weight at the toe end and the other half with your arms.)

I'm curious to see what Cathe would say about this, as I have wrist issues that make doing pushups very difficult at times.

Stebby

 

[Bobbi-B]

I'm curious to see what Cathe would say about this, as I have wrist issues that make doing pushups very difficult at times.

I'm curious too, since I have a lingering shoulder issue, and I've been subbing chest presses with low weight for push-ups, with a plan to gradually increase the weight over time. But what do I know?!

-Bobbi

 

[jthornton202264]

Not Cathe, but I would say a chest press would be the best substitute, as it's basically the same motion as a pushup. I once had a trainer tell me to lift at least 50% of my body weight if doing chest press to sub for pushups, as this mimics the amount of weight you are lifting if you are doing pushups. (The theory is that in pushups, you are carrying half your weight at the toe end and the other half with your arms.)

I'm curious to see what Cathe would say about this, as I have wrist issues that make doing pushups very difficult at times.

Stebby

I agree with Stebby on this -- that is the exact move that I do to substitute for a push up (I did not know about the fact that I should at least lift 50% of my body weight if doing a chest press to sub for pushups -- thank you Stebby!). I appreciate the information!!

 

[kathryn]

I recently read that on-the-toes push-ups have you lifting 70% of your body weight, whereas on-the-knees push-ups have you lifting 60% of your body weight (I think it was in the Women's Health Big Book of Exercise ).

If you have had a previous shoulder injury, be very careful about form. Make sure your elbows don't go lower than bench height (you can get the feel of where that is by doing some sets lying on the floor--which will force you to stay in the safe zone). Also, keep your arms in a position so that if someone were looking down at you, your arms would be in about a 45-degree angle out from your body at the bottom of the move, not in a 'T" at the sides.

Make sure you have a safe way to get the weights into and out of position (in Pure Strength, Cathe is shown setting the weights down after a set of lying triceps extension while she is still lying on the bench, a VERY risky position for the shoulders).

 

[syzygy314]

Hi Stebby!

I saw your note about wrist issues. Have you tried doing your pushups on hex dumbbells? That worked great for me while I was recovering from a bout with tendonitis. It keeps the wrists straight and takes the pressure off.

I'm curious to see what Cathe would say about this, as I have wrist issues that make doing pushups very difficult at times.

Stebby

 

[2121]

Kathryn, Thank you so much for posting this. I have a recurring shoulder injury and avoid pushups. I am going to do them as you suggest. Melissa

I recently read that on-the-toes push-ups have you lifting 70% of your body weight, whereas on-the-knees push-ups have you lifting 60% of your body weight (I think it was in the Women's Health Big Book of Exercise ).

If you have had a previous shoulder injury, be very careful about form. Make sure your elbows don't go lower than bench height (you can get the feel of where that is by doing some sets lying on the floor--which will force you to stay in the safe zone). Also, keep your arms in a position so that if someone were looking down at you, your arms would be in about a 45-degree angle out from your body at the bottom of the move, not in a 'T" at the sides.

Make sure you have a safe way to get the weights into and out of position (in Pure Strength, Cathe is shown setting the weights down after a set of lying triceps extension while she is still lying on the bench, a VERY risky position for the shoulders).

 

[Stebby]

Hi Stebby!

I saw your note about wrist issues. Have you tried doing your pushups on hex dumbbells? That worked great for me while I was recovering from a bout with tendonitis. It keeps the wrists straight and takes the pressure off.

Hey Tricia -

Yes, I am doing pushups using dumbbells or pushup handles (whichever I happen to have handy) and it helps a lot. I have both tendinitis and a ganglion cyst in my left wrist (I have an appointment with a plastic surgeon about getting rid of that, but it's not until August). Sometimes just having my body weight lifted on my (straight) wrist is too much for it! But one does what one can.

Stebby