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

Deep Push Up
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.

Ranked Deep Push Up Alternatives

Best Match
Plyo Kettlebell Pushups

1. Plyo Kettlebell Pushups

93.3% Match
Pectorals Kettlebell Advanced Isolation
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.
Dumbbell Bench Press With Neutral Grip

2. Dumbbell Bench Press With Neutral Grip

92% Match
Pectorals Dumbbell Intermediate Isolation
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.
Kettlebell Plyo Push-up

3. Kettlebell Plyo Push-up

92% Match
Pectorals Kettlebell Advanced Isolation
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.
Heavy Bag Thrust

4. Heavy Bag Thrust

90.7% Match
Pectorals Other Intermediate Isolation
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.
Weighted Drop Push Up

5. Weighted Drop Push Up

90.7% Match
Pectorals Weighted Advanced Isolation
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.
Push-up Medicine Ball

6. Push-up Medicine Ball

89.6% Match
Pectorals Medicine-ball Intermediate Isolation
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.
Dumbbell Pullover Hip Extension On Exercise Ball

7. Dumbbell Pullover Hip Extension On Exercise Ball

89.3% Match
Pectorals Dumbbell Advanced Isolation
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.
Chest Push (single Response)

8. Chest Push (single Response)

87.7% Match
Pectorals Medicine-ball Beginner Isolation
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.
Dumbbell Bench Press

9. Dumbbell Bench Press

87.2% Match
Pectorals Dumbbell Intermediate Isolation
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.
Dumbbell Reverse Bench Press

10. Dumbbell Reverse Bench Press

87.2% Match
Pectorals Dumbbell Intermediate Isolation
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.

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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