CaloSign inPush-up alternatives
Can't do a full push-up yet? These swaps work the same chest, shoulders and triceps - from wall and incline push-ups you can do today to presses for the gym. If your wrists complain, do push-ups on your fists or on push-up handles so the wrists stay straight.
No equipment 3
Incline push-up
Hands on a counter or sturdy table, body in one line.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Knee push-up
Straight line from knees to head.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Wall push-up
Step the feet back further to make it harder.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
At the gym 5
Barbell bench press
Moderate weight, 2 reps in reserve - shoulder blades pinned, bar to the lower chest.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
Skip with shoulder pain.
Dumbbell bench press
Elbows at about 45 degrees, press up and slightly in.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
Chest press machine
Handles at mid-chest, press out without shrugging.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
Incline dumbbell press
Bench at a low incline, lower to the upper chest, press up and in.
Start with 2 × 10, build to 3 × 12.
Works: chest and shoulders, with the triceps
Tempo: 2s lower · 1s hold · 1s push
Cable fly
Soft elbows, hug a wide tree, stop where the stretch is comfortable.
Start with 2 × 10, build to 3 × 12.
Works: chest, with the shoulders
Tempo: 2s open · 1s squeeze
Skip with shoulder pain.
If something hurts
- With shoulder pain: Incline push-up, Knee push-up, Wall push-up.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
