10 Best Chest Push (Single Response) Alternatives for No Medicine Ball

The Chest Push (Single Response) is done standing with a medicine ball. Ranked closest by our scoring: the Modified Hindu Push-up, the Chest Tap Push-up and the Clap Push Up.

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

Original Exercise: Chest Push (Single Response)

Chest Push (Single Response)
Primary muscle
Pectorals
Equipment
Medicine-ball
Difficulty
Beginner
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Chest Push (Single Response)
  1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
  2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  3. Follow through by falling forward, catching yourself with your hands.
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Ranked Chest Push (Single Response) Alternatives

10 substitutes, ranked by how closely each one matches the Chest Push (Single Response) 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
    Modified Hindu Push-upPlay demonstration

    1. Modified Hindu Push-up

    82% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • 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 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Chest Push (Single Response)
  2. Chest Tap Push-upPlay demonstration

    2. Chest Tap Push-up

    77% 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  3. Clap Push UpPlay demonstration

    3. Clap Push Up

    76% 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  4. Full Planche Push-upPlay demonstration

    4. Full Planche Push-up

    76% 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Chest Push (Single Response)
  5. Plyo Push-up

    5. Plyo Push-up

    76% 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Superman Push-upPlay demonstration

    6. Superman Push-up

    74% 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Suspended Push-upPlay demonstration

    7. Suspended Push-up

    74% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return to the starting position.
    6. 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 (Single Response)
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Chest Push (Single Response)
  8. Chest Dip On Straight BarPlay demonstration

    8. Chest Dip On Straight Bar

    74% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Push And Pull BodyweightPlay demonstration

    9. Push And Pull Bodyweight

    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 body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Drop Push UpPlay demonstration

    10. Drop Push Up

    73% 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.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    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 (Single Response)
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

Chest Push (Single Response) FAQ

What muscles does Chest Push (single Response) work?

The Chest Push (single Response) primarily targets the pectoralis major (sternal and clavicular heads) with secondary work from the anterior deltoid, triceps, and serratus anterior. The movement emphasizes horizontal adduction and scapular stabilization, so the pecs produce concentric pressing while the serratus and scapular retractors control the shoulder blade.

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