10 Best Drop Push Alternatives for Chest Hypertrophy

The Drop Push is done lying face down. Ranked closest by our scoring: the Push-up On Lower Arms, the Push-up and the Push-up Plus.

Drop Push

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

How to Do the Drop Push

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

Pectorals, with shoulders, triceps · Other · Intermediate · Compound

  1. Position low boxes or other platforms 2-3 feet apart.
  2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
  3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

The 10 Best Drop Push Alternatives

10 substitutes, ranked by how closely each one matches the Drop Push 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.

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

  1. Push-up On Lower ArmsPlay demonstration

    1. Push-up On Lower Arms

    99% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    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
    • Primary muscle: pectorals, the same as the Drop Push
    • Equipment: bodyweight only, the same as the Drop Push
    • Body position: lying face down, the same as the Drop Push
  2. Push-upPlay demonstration

    2. Push-up

    99% match

    Pectorals · Intermediate · Compound

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

    • Bodyweight
    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. 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
    • Primary muscle: pectorals, the same as the Drop Push
    • Equipment: bodyweight only, the same as the Drop Push
    • Body position: lying face down, the same as the Drop Push

  5. 5. Pushups

    99% match

    Pectorals · Beginner · Compound

Drop Push FAQ

What muscles does Drop Push work?

Drop Push primarily targets the pectoralis major, both sternal (mid/lower chest) and clavicular (upper chest) fibers, through horizontal adduction and shoulder flexion. It also recruits the anterior deltoid for shoulder flexion and the triceps brachii for elbow extension, with the serratus anterior stabilizing the scapula.

Can I build muscle without doing Drop Push?

Yes. You can create equivalent pectoral stress with dumbbell presses, cable presses, machine chest presses, and loaded push-up progressions as long as you apply progressive overload. Focus on maintaining chest activation via scapular retraction, controlled eccentrics, and gradual increases in load, volume, or range of motion.

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