10 Best Drop Push Up Alternatives for Home Workouts

The 10 Best Drop Push Up Alternatives

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

1. Play demonstration

   1. Pike-to-cobra Push-up

   99% match

   Pectorals · Intermediate · Compound

   It uses the same equipment and still works the pectorals.

   • Bodyweight

   How to perform it

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

2. 2. Push And Pull Bodyweight

   99% match

   Pectorals · Intermediate · Compound

3. Play demonstration

   3. Push-up (Bosu Ball)

   98% match

   Pectorals · Intermediate · Compound

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

   • Stability-ball

   How to perform it

   1. Place the bosu ball on the ground with the flat side facing up.
   2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
   3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
   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 Drop Push Up
   • Primary muscle: pectorals, the same as the Drop Push Up
   • Equipment: bodyweight only, the same as the Drop Push Up
   • Body position: lying face down, the same as the Drop Push Up
   • Balance: harder to stay steady on than the Drop Push Up

4. 4. Push-ups With Feet On An Exercise Ball

   98% match

   Pectorals · Intermediate · Compound

5. Play demonstration

   5. Push-up On Lower Arms

   98% 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

   • Movement: flat horizontal press, the same as the Drop Push Up
   • Primary muscle: pectorals, the same as the Drop Push Up
   • Equipment: bodyweight only, the same as the Drop Push Up
   • Body position: lying face down, the same as the Drop Push Up
6. 

   6. Drop Push

   98% match

   Pectorals · Intermediate · Compound

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

   • Other

   How to perform it

   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.

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

   Why this matches

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

7. 7. Push Up On Bosu Ball

   98% match

   Pectorals · Intermediate · Compound

8. 8. Push-up (On Stability Ball)

   98% match

   Pectorals · Intermediate · Compound

9. 9. Push-up

   98% match

   Pectorals · Intermediate · Compound

10. 10. Push-up Plus

    98% match

    Pectorals · Intermediate · Compound