10 Best Deep Push Up Alternatives for Limited Equipment

The Deep Push Up is done lying face down with dumbbells. Ranked closest by our scoring: Plyo Kettlebell Pushups, the Dumbbell Bench Press With Neutral Grip and the Kettlebell Plyo Push-up. A harder version, the Dumbbell Pullover Hip Extension On Exercise Ball, is listed below as a progression rather than a swap.

Deep Push UpWatch the Deep Push Up

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

How to Do the Deep Push Up

The steps for the Deep Push Up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Dumbbell · Intermediate · 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 chest towards the ground by bending your elbows, keeping them close to your body.
  3. Push through your palms to extend your arms and return to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Deep Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Deep 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Plyo Kettlebell Pushups

    1. Plyo Kettlebell Pushups

    93% match

    Pectorals · Advanced · Compound

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

    • Kettlebell
    How to perform it
    1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
    2. Begin by lowering yourself as low as you can, keeping your back straight.
    3. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: free weights, the same as the Deep Push Up
    • Body position: lying face down, the same as the Deep Push Up
    • Balance: harder to stay steady on than the Deep Push Up
  2. Dumbbell Bench Press With Neutral Grip

    2. Dumbbell Bench Press With Neutral Grip

    92% match

    Pectorals · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
    4. Pause, then extend the elbow and return to the starting position.

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

    Why this matches
    • Movement: flat horizontal press, the same as the Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: free weights, the same as the Deep Push Up
    • Body position: lying on your back, not lying face down
  4. Heavy Bag Thrust

    4. Heavy Bag Thrust

    91% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
    2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
    3. Receive the bag as it swings back by reversing these steps.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Body position: standing, not lying face down
  5. Weighted Drop Push UpPlay demonstration

    5. Weighted Drop Push Up

    91% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Weighted
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
    4. As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
    5. Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
    6. Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
    7. Continue alternating between the wider and narrower hand positions for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: free weights, the same as the Deep Push Up
    • Body position: lying face down, the same as the Deep Push Up
  6. Push-up Medicine BallPlay demonstration

    6. Push-up Medicine Ball

    90% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals one side at a time.

    • Medicine-ball
    How to perform it
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. 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
    • Movement: flat horizontal press, the same as the Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: free weights, the same as the Deep Push Up
    • Body position: lying face down, the same as the Deep Push Up

Deep Push Up FAQ

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.

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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