10 Best Chest Push From 3 Point Stance Alternatives for Limited Gear

The Chest Push From 3 Point Stance is done standing with a medicine ball. Ranked closest by our scoring: the Archer Push Up, the Shoulder Tap Push-up and the Modified Hindu Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Chest Push From 3 Point Stance

Chest Push From 3 Point Stance
Primary muscle
Pectorals
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Chest Push From 3 Point Stance
  1. Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  2. To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  3. As you execute the second step, explosively release the ball forward as hard as possible.
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Ranked Chest Push From 3 Point Stance Alternatives

10 substitutes, ranked by how closely each one matches the Chest Push From 3 Point Stance on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Archer Push UpPlay demonstration

    1. Archer Push Up

    78% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  2. Shoulder Tap Push-upPlay demonstration

    2. Shoulder Tap Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  3. Modified Hindu Push-upPlay demonstration

    3. Modified Hindu Push-up

    74% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chest Push From 3 Point Stance
  4. Push Up To Side Plank

    4. Push Up To Side Plank

    73% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
  5. Push-up Inside Leg KickPlay demonstration

    5. Push-up Inside Leg Kick

    73% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Chest Tap Push-upPlay demonstration

    6. Chest Tap Push-up

    71% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you lower yourself, tap your chest with your right hand.
    4. Push yourself back up to the starting position.
    5. Repeat the movement, this time tapping your chest with your left hand.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Clap Push UpPlay demonstration

    7. Clap Push Up

    70% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
    3. Push through your palms explosively to propel your body off the ground.
    4. While in mid-air, clap your hands together before landing back in the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  8. Full Planche Push-upPlay demonstration

    8. Full Planche Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Chest Push From 3 Point Stance
  9. Plyo Push-up

    9. Plyo Push-up

    70% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Move into a prone position on the floor, supporting your weight on your hands and toes.
    2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
    3. Descend by flexing at the elbow, lowering your chest towards the ground.
    4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
    5. Return to the starting position and repeat the exercise.
    6. For added difficulty, add claps into the movement while you are air borne.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Superman Push-upPlay demonstration

    10. Superman Push-up

    68% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Chest Push From 3 Point Stance
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

Why You Might Need a Chest Push From 3 Point Stance Alternative

You may swap this medicine-ball compound because of shoulder pain, lack of a suitable medicine ball, sport-specific needs, or a desire for greater load control. Substitutes can lower joint stress while maintaining pectoral horizontal adduction and power production. For example, a controlled landmine press reduces shoulder shear by changing the pressing arc; cue: press on a diagonal with the elbow tracking slightly forward to emphasize the clavicular fibers. Alternatives also let you isolate unilateral imbalances, single-arm dumbbell bench shifts demand anti-rotation from the serratus anterior and obliques, preserving the original exercise’s trunk-stability challenge.

Chest Push From 3 Point Stance FAQ

What muscles does Chest Push From 3 Point Stance work?

The exercise primarily targets the pectoralis major with secondary loading of the anterior deltoid, triceps, serratus anterior, and core stabilizers. The movement combines horizontal adduction with anti-rotation demands, so you also recruit obliques and deep trunk muscles to transfer force.

Can I build muscle without doing Chest Push From 3 Point Stance?

Yes. You can achieve hypertrophy with progressive overload via bench presses, weighted dips, dumbbell presses, and controlled cable presses that target the same chest fibers. Focus on progressive load, consistent volume, and full range-of-motion to stimulate pectoral growth.

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