You can't go wrong with the technique of the squat, deadlift, and bench press, the three great classic weightlifting movements. Introducing it into our regular routine will improve your strength, especially if you are new to training. But they can backfire if these movements are causing you pain.
Whether due to persistent chronic injuries or lack of flexibility, we often see people continue to squat, deadlift, or bench press even when they are in pain or unable to lift with safe technique. It is a mistake not to know the different alternatives that exist. If you're one of those, consider cutting out any movement that's causing you problems and consider other ways to work the same muscles, and even build considerable strength, without straining your body as much.
Alternatives to the bench press
Dumbbell floor press
This exercise is highly recommended for those people who have chronic shoulder problems and who complain that the bench press aggravates their pain. Simply switching to pressing on the floor reduces range of motion and protects the shoulders while allowing them to build muscular strength and endurance. Although without pain!
Barbell floor press
If you're convinced you still want to use the bar, try pressing the barbell to the floor instead of using dumbbells. Again, the reduced range of motion and more stable position at the bottom of the movement sometimes make all the difference for those who struggle during a traditional bench press.
Alternatives to the deadlift
elevated deadlift
If your problem during a classic barbell deadlift is that your hamstrings are so tight that you can't keep your spine neutral at the bottom, you'll most likely need to raise the bar a few inches off the ground. This will allow you to do it in a safer way and get the same benefit from the exercise.
Romanian deadlift with one leg raised
Single-leg Romanian deadlifts are great for building posterior chain strength, especially single-leg strength to eliminate muscle imbalances, but sometimes poor balance becomes your limitation.
Raising your back leg on a box resolves the balance limitation and also allows you to carry a bit more weight than you would on one leg. Focus on a perfect hinge and neutral spine as you do this.
Alternatives to the squat position
deep box squats
Similar to a front squat (but doesn't require the flexibility to get into a perfect position), the goblet squat position allows you to maintain a more upright position than a normal squat position. This makes it a perfect alternative for those who experience back pain during a back squat.
I especially like the goblet squat on a box because it ensures consistent depth and requires you to stand up without using the stretch reflex boost. This makes box squats much more difficult to lift heavy weights, but they are safer for those whose joints lack stability.
The deep squat in a box is also very useful for beginners as it helps to perform the perfect squat technique in a little easier way.
Weighted Step-Ups
For those who lack the hip or ankle mobility to deep squat, but still want to build lower-body strength, box raises are an effective way to build quadriceps strength. the hamstrings and glutes safely without requiring a ton of flexibility.
There are tons of variations: farmer's load, front raises, barbell, etc. Do it in the way that seems most comfortable to you.