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: the Superman Push-up, the Suspended Push-up and the Push And Pull Bodyweight.

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.

  1. Best match
    Superman Push-upPlay demonstration

    1. Superman Push-up

    86% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    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. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  2. Suspended Push-upPlay demonstration

    2. Suspended Push-up

    86% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to 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
    • Movement: flat horizontal press, the same as the Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, the same as the Deep Push Up
    • Balance: harder to stay steady on than the Deep Push Up
  3. Push And Pull BodyweightPlay demonstration

    3. Push And Pull Bodyweight

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    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 Deep Push Up
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  4. Push-up On Lower ArmsPlay demonstration

    4. Push-up On Lower Arms

    85% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  5. Drop Push UpPlay demonstration

    5. Drop Push Up

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    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 Deep Push Up
    • Primary muscle: pectorals, the same as the Deep Push Up
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  6. Pike-to-cobra Push-upPlay demonstration

    6. Pike-to-cobra Push-up

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  7. Push-upPlay demonstration

    7. Push-up

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    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. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  8. Push-up PlusPlay demonstration

    8. Push-up Plus

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  9. Pushups (Close And Wide Hand Positions)

    9. Pushups (Close And Wide Hand Positions)

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount 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: bodyweight only, not free weights
    • Body position: lying face down, the same as the Deep Push Up
  10. Push-up Wide

    10. Push-up Wide

    84% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: bodyweight only, not free weights
    • 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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