10 Best Chest Tap Push-up Alternatives for Strength & Power

The Chest Tap Push-up is done lying face down. Ranked closest by our scoring: the Clap Push Up, the Plyo Push-up and the Push And Pull Bodyweight.

Chest Tap Push-upWatch the Chest Tap Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Chest Tap Push-up

The steps for the Chest Tap Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Bodyweight · Advanced · Compound

  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.

The 10 Best Chest Tap Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Chest Tap Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Clap Push UpPlay demonstration

    1. Clap Push Up

    99% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    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
    • Movement: flat horizontal press, the same as the Chest Tap Push-up
    • Primary muscle: pectorals, the same as the Chest Tap Push-up
    • Equipment: bodyweight only, the same as the Chest Tap Push-up
    • Body position: lying face down, the same as the Chest Tap Push-up
  3. Push And Pull BodyweightPlay demonstration

    3. Push And Pull Bodyweight

    95% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    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 Tap Push-up
    • Equipment: bodyweight only, the same as the Chest Tap Push-up
    • Body position: lying face down, the same as the Chest Tap Push-up
  4. Push Up On Bosu BallPlay demonstration

    4. Push Up On Bosu Ball

    95% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    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
    • Movement: flat horizontal press, the same as the Chest Tap Push-up
    • Primary muscle: pectorals, the same as the Chest Tap Push-up
    • Equipment: bodyweight only, the same as the Chest Tap Push-up
    • Body position: lying face down, the same as the Chest Tap Push-up

Why You Might Need a Chest Tap Push-up Alternative

You might substitute the Chest Tap Push-up due to shoulder pain, insufficient explosive strength, training partners, or space constraints. Plyometric presses place high shear and compressive forces on the glenohumeral joint; if you feel anterior shoulder pinching, choose a controlled decline or archer variant that reduces peak impact. For progression, swap the bilateral explosive action for archer or single-arm reps to increase unilateral load and challenge scapular stability. Technique cue: slow the eccentric to 2–3 seconds and brace the serratus anterior during the concentric to protect the shoulder and retain pectoral activation.

Chest Tap Push-up FAQ

What is the best bodyweight alternative to Chest Tap Push-up (male)?

The Clap Push-up is the closest bodyweight alternative for developing explosive horizontal force and similar pec activation. Perform with a rigid plank line, explode through the palms to create airtime, and land softly with a controlled eccentric to protect the shoulders.

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