The 3 exercises a weightlifting coach uses instead of push-ups to build strong, stable shoulders
By Sam Hopes
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The 3 exercises a weightlifting coach uses instead of push-ups to build strong, stable shoulders
last updated
18 September 2025
You can build strength without push-ups
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(Image credit: Shutterstock)
Push-ups are a brilliant bodyweight exercise for strengthening your pectoral muscles, shoulders, and triceps, and even your core muscles. But there are other exercises I prefer if you want to focus more on your shoulders than your pecs. Are push-ups the best upper-body bodyweight exercise for building shoulder strength? Nope.
Push-based exercises, such as the bench press or push-ups, focus on the frontal deltoids (shoulders) but really are chest-centric, whereas pull-based motions, like rows, target the back of your shoulders, known as the rear deltoids. Additionally, moves like lateral raises work the medial deltoids; so a well-rounded shoulder routine builds equally well-rounded, strong, and sculpted shoulders.
With that in mind, if a client wanted to work on building strong, stable shoulders with or without weights, I’d most likely steer them toward these three moves before push-ups. Here are the moves, and the benefits.
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I’m a weightlifting coach — these are the 3 exercises I prefer over sit-ups for building a strong and stable core
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
What is the most effective push-up?
(Image credit: Shutterstock)
That depends on your goal. Narrower push-ups, like diamond push-ups, focus more on the triceps, whereas wider-grip push-ups help emphasize the pecs and shoulders more. Regardless, push-ups can help build upper-body strength and contribute toward muscle growth, as they are a multi-muscle movement known as a compound exercise.
Push-ups are also functional because they follow a standard pushing motion away from the body, improving functional strength and stability. In terms of muscle definition, how sculpted your muscles appear will depend on your body fat percentage; the higher it is, the less likely you are to see the muscles beneath.
Any results you do see come from consistency and progression, so be sure to keep programming whatever exercises you enjoy with consistency while making them progressively more challenging as you improve. Ready to try something new? Here are three of my favorite push-up alternatives.
1. Pike press
(Image credit: Shutterstock)
Pike presses require a vertical movement pattern and closely mimic a shoulder press, but using your own weight as the load. Many people use this exercise as a gateway toward the handstand or handstand push-up. Don’t be fooled, this move is far from easy. As you improve, see if you can shorten the distance between your feet and hands, or place your feet on a raised box or bench.
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Learning a pike push-up is simple, but it’s also easy to get it wrong. You’re looking for a tripod position with your head and hands, meaning your head should travel over your hands and tap the ground in front of them. Try to keep a soft knee bend and your hips high, sending your weight forward as you bend your elbows backward, close to your body.
Core engagement matters during any exercise, and matters here, too. Squeeze your stomach and zip your belly in, focusing on placing your weight over your hands to activate the shoulders properly.
As I mentioned, you could elevate your feet to shift the weight further into your upper body, but this is an advanced variation, so I recommend practicing without props first.
You may like
I’m a weightlifting coach — these are the 3 exercises I prefer over sit-ups for building a strong and stable core
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
2. Arnold press
You don’t need to be an experienced weightlifter to perform the Arnold press, even if the man who created it is the most famous bodybuilder on the planet (Arnold Schwarzenegger, of course); you just need proper technique.
This is the only weighted exercise of the three shoulder exercises, but you could even hold water bottles or tennis balls and go super light if you want. I recommend starting with light dumbbells and focusing on an upright torso and a strong, locked overhead position. Check out the best adjustable dumbbells for training at home here. Avoid arching your back just to press the weights up. If you start slow and focus on proper technique, the strength will follow.
You don’t need to be an experienced weightlifter to perform the Arnold press.
The Arnie press hits all three of the major shoulder heads I mentioned above because you use a rotational arm position — palms face toward you at the start, then face away from you in the overhead position. Shoulder rotation under load is functional for shoulder health, and pressing weight overhead translates to tasks you might do daily, like putting something on a shelf.
You could focus on one side at a time or coordinate both arms together. I like to move slowly with this press variation and opt for a lighter weight. This helps me feel the exercise more in my muscles and fatigues my shoulders faster than if I were loading heavier weights and moving fast for power. The time under tension technique is a great way to improve the mind-muscle connection and add challenge without adding load.
Prone Y’s, T’s, & I’s – YouTube
You can add light dumbbells to this exercise, but I recommend starting with just your bodyweight. IYTs are a great mobility and stability exercise for warming the body up, focusing on back-body engagement.
Your rear shoulders, back muscles and glutes all work if you choose to lift your chest during the exercise; if you choose to only lift your arms, this will help isolate your shoulders. Bodyweight exercises like the IYT can help you consciously squeeze muscles and build control.
Focus on keeping your arms straight as you reach forward and lift your arms overhead or straight behind you (the I), then to a slightly wider Y position, then out to the sides (the T). Squeeze your shoulder blades together and lift your arms to at least shoulder height, if not higher. Your glutes can be a superpower here, so give them a healthy squeeze to help protect your lower back. If you want to support your hips, rest a towel beneath them.
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Fitness Editor and Coach
Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom’s Guide. She is also currently undertaking her Yoga For Athletes training course.
Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.
Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.
She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
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I’m a weightlifting coach — these are the 3 exercises I prefer over sit-ups for building a strong and stable core
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
Who needs weights? I’m a personal trainer, and this 3-move bodyweight workout boosts core stability and builds strength all over
New to weightlifting? I’m a coach, and these are the 5 dumbbell exercises I swear by for building strength and muscle
Forget push-ups — according to a scientist, these are the only two upper-body exercises you’ll ever need
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