Push-Up Alternatives for Beginners Who Can’t Do Push-Ups

• Nikhil Rana
• June 30, 2026
• Health
• Push-Up Alternatives for Beginners
• 0 Comments

Let us be honest for a second. You have probably seen someone drop to the floor and do a set of push ups and thought, “Yeah there is no way I am doing that.” I have been in that situation. It is a frustrating place to be. You know that push ups are one of the exercises, for building body strength but when you try to do a push up your arms wobble and your body feels like a sack of potatoes.. Then you end up face down on the mat feeling defeated because push ups are just not easy to do. Push ups are hard. When you are trying to do push ups it can be tough.

But here is the secret every fitness coach knows: a push up is not an all or nothing move. It is a skill you build not a test you either pass or fail. The key to success is not struggling through form it is finding the right push up alternatives that meet you where you are right now.

Whether you lack body strength have wrist issues or just do not know where to start there is a path forward. Let us explore the push up alternatives for beginners that will actually help you build strength and confidence.

Why We Need to Rethink the Push Up

A standard floor push up requires you to push 64 percent of your body weight. That is a lot of weight. It is no wonder many beginners find it impossible. However the movement pattern itself is fantastic. It works your chest, shoulders, triceps, core and even your legs as a stabilizer.

The goal is not to avoid this movement but to find push up alternatives that let you work the same muscles with less resistance. This is how you build the strength needed to eventually do a push up.

The Best Push Up Alternatives for Beginners

If you cannot do a single floor push up start here. These modifications are ranked from easiest to hardest. Do not be afraid to start at the beginning, that is exactly where you are supposed to be.

1. Wall Push Ups

If you want a push up alternative that feels like a workout but does not feel hard start with this one. The wall push up is an option because it is easy to do. It puts you in a position where your arms do not have to lift much weight but you still use the same muscles.

To do a wall push up stand with your arms out in front of you about an arms length away from a wall. Put your hands on the wall at the height as your shoulders and make sure they are as far apart as your shoulders. Keep your body straight. Slowly bend your elbows. This will make your chest go towards the wall. Then push back up to the starting position.

If you are worried about trying it just remember: the wall push up is easier when your feet are close to the wall. So start close to the wall. Move your feet back a little bit as you get stronger, with the wall push up. The wall push up is a way to start and you can keep doing the wall push up as you build strength.

2. Incline Push Ups

Ready for a bigger challenge? Find a table, a bench or even a strong couch. The incline push up is one of the searched beginner exercises for a reason. It is the middle ground between a wall push up and the floor.

To do this exercise you need to put your hands on a surface. Your hands should be a little wider than the width of your shoulders. Then you walk your feet back until your body is in a line from your head to your heels. Next you lower your chest down towards the surface. Then you push back up to the starting position.

The surface you use will make the exercise harder or easier. For example the lower the surface the harder the exercise will be on your body. You can start with something, like a kitchen counter. Then move to a coffee table or a bench as you get stronger.

3. Knee Push Ups

The knee push up is the classic modified push up. While some experts argue it does not perfectly mimic the push up because it reduces core engagement it is still a highly effective push up alternative for building upper body pushing strength.

To do it you need to start on your hands and knees. You should walk your hands forward until your body is in a line from your knees to your head. Remember to engage your core your hips do not sag down. Next you need to lower your chest toward the floor. You have to keep your elbows at a 45 degree angle. Then you can press up. That is how you do it by pressing up with your hands and knees in the right position and your core engaged and your body in a straight line, from your knees to your head.

4. Negative Push Ups

This is a game changer. Negative push ups focus on the lowering phase of the movement, which is where a lot of muscle damage and strength gains happen. This is one of the underrated push up alternatives for building the eccentric strength you need to eventually push yourself back up.

How to do it: Start at the top of a push up position. If you cannot hold this start in a knee plank. Slowly lower your body to the floor taking a 3 to 5 seconds to descend. Once you are on the floor reset back to the position however you need to and repeat. You are building strength on the way

How to Build a Routine

* Start Small: Aim for 3 sets of many good reps as you can do with perfect form. For wall push ups this might be 15 reps. For incline it might be 8 to 12.

* Start Small: Try to do 3 sets of many good push ups as you can do with perfect form. For wall push ups you might be able to do 15 push ups. For incline push ups you might be able to do 8 to 12 push ups.

* Be Consistent: Doing push ups regularly is more important than trying to do a lot of push ups at one time. If you do these push up alternatives 3 times a week you will see progress, with the push ups.

The Takeaway

You do not need to be able to do a push up to be strong or to get a workout.

By doing these push up alternatives like the wall push up and the incline push up and the knee push up you are building the strength and the confidence and the form that you need to do a push up.

The journey to doing a push up is long it takes time you can not do it overnight it is, like running a marathon.

So start with what you can do be happy that you are trying and watch yourself get better at doing push ups over time.