10 Best Deep Push Up Alternatives for Limited Equipment
If you can’t perform a Deep Push Up, use dumbbell floor press, incline dumbbell press, squeeze press, single-arm floor press, or ring push-ups to target the pecs. Cue: retract the scapulae and press through the sternum to prioritize pectoral shortening while limiting anterior shoulder shear and excessive ROM.
Original Exercise: Deep Push Up
How to Perform Deep Push Up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Best Deep Push Up Alternatives
1. Dumbbell Bench Press With Neutral Grip
92% MatchHow to perform this exercise
- Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
- Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
- Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
- Pause, then extend the elbow and return to the starting position.
2. Dumbbell Pullover Hip Extension On Exercise Ball
89.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
3. Chest Push (single Response)
87.7% MatchHow to perform this exercise
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
4. Dumbbell Bench Press
87.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
- Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
- Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
5. Barbell Bench Press - Medium Grip
87.2% MatchHow to perform this exercise
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
6. Dumbbell Reverse Bench Press
87.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your knees bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
- Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
7. Chest Push (multiple Response)
87.1% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
8. Bench Press With Chains
86.8% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
9. Barbell Wide Reverse Grip Bench Press
86.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
10. Barbell Bench Press
86.4% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
Why You Might Need a Deep Push Up Alternative
You may substitute the Deep Push Up due to shoulder pain, limited mobility, lack of a deep dip surface, or the need for progressive overload. Alternatives let you change load vectors and joint angle to reduce stress on the anterior capsule while maintaining pectoral tension. For example, a dumbbell floor press limits eccentric depth and reduces shoulder extension; cue: stop each rep with your elbows resting on the floor to protect the rotator cuff. Other options, like the incline press, shift activation toward the upper pecs and allow heavier external load for hypertrophy.
How to Choose the Right Substitute
Select a substitute based on goals, shoulder health, and available load. For strength and overload, pick the incline or flat dumbbell press and use a controlled 3-0-1 tempo (3-second eccentric, no pause, 1-second concentric); focus on pectoral adduction by squeezing the dumbbells at the top. If you have shoulder pain or limited ROM, choose the floor press or single-arm floor press to cap extension and increase core demand for stabilization. For carryover to bodyweight pressing, use ring push-ups with scapular control and a 1-2 second pause at the bottom to increase time under tension.
Frequently Asked Questions
What muscles does Deep Push Up work?
The Deep Push Up primarily targets the pectoralis major, with secondary activation of the anterior deltoids and triceps. It also demands scapular stabilizers and core bracing to control the increased range of motion and shoulder translation.
What is the best bodyweight alternative to Deep Push Up?
Ring push-ups are the top bodyweight substitute because they allow a deeper range while letting you control scapular motion; cue: retract and depress the scapulae before each rep. If rings aren’t available, use decline push-ups to increase pec activation while maintaining shoulder safety.
Can I build muscle without doing Deep Push Up?
Yes. You can achieve hypertrophy with presses that provide consistent loading and tension, such as incline and flat dumbbell presses or squeeze presses. Focus on progressive overload, full pectoral contraction, and controlled tempo to maximize muscle fiber recruitment.
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