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.

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

Original Exercise: Deep Push Up

Deep Push UpPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Deep Push Up
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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.

  1. Best match
    Plyo Kettlebell Pushups

    1. Plyo Kettlebell Pushups

    93% match
    • Pectorals
    • Kettlebell
    • Advanced
    • Compound

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

    How to perform this exercise
    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
    • Dumbbell
    • Intermediate
    • Compound

    The same equipment, done lying on your back instead.

    How to perform this exercise
    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
  3. Kettlebell Plyo Push-upPlay demonstration

    3. Kettlebell Plyo Push-up

    92% match
    • Pectorals
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
    4. Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
    5. Repeat 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
  4. Heavy Bag Thrust

    4. Heavy Bag Thrust

    91% match
    • Pectorals
    • Other
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Weighted
    • Advanced
    • Compound

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

    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. 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
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  7. Dumbbell Pullover Hip Extension On Exercise BallPlay demonstration

    Progression

    7. Dumbbell Pullover Hip Extension On Exercise Ball

    89% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
    2. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
    4. Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
    5. Pause for a moment, then raise the dumbbell back to the starting position.
    6. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
    7. Lower your hips back down to the starting position.
    8. Repeat for the desired number of repetitions.

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

    Why this matches
    • 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
    • Balance: harder to stay steady on than the Deep Push Up
  8. Chest Push (Single Response)

    8. Chest Push (Single Response)

    88% match
    • Pectorals
    • Medicine-ball
    • Beginner
    • Compound
    How to perform this exercise
    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.

    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
    • Equipment: free weights, the same as the Deep Push Up
    • Body position: standing, not lying face down
  9. Dumbbell Bench PressPlay demonstration

    9. Dumbbell Bench Press

    87% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
    3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
    4. Pause for a moment, then push the dumbbells back up to the starting position, fully 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 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
  10. Dumbbell Reverse Bench PressPlay demonstration

    10. Dumbbell Reverse Bench Press

    87% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on a bench with your feet flat on the ground and your knees bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
    3. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
    4. Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
    5. Pause for a moment at the bottom, then push the dumbbells back up 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
    • 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

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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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology