10 Best Elbows Back Alternatives for Home and Gym

Ranked Elbows Back Alternatives

10 substitutes, ranked by how closely each one matches the Elbows Back 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

   Play demonstration

   1. Isometric Chest Squeeze

   82% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. 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 Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: standing, the same as the Elbows Back
2. Play demonstration

   Progression

   2. Modified Hindu Push-up

   87% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. 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 Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: standing, the same as the Elbows Back
   • Balance: harder to stay steady on than the Elbows Back
3. Play demonstration

   3. Wide Hand Push Up

   82% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   The same equipment, done lying face down instead.

   How to perform this exercise

   1. Start in a high plank position with your hands wider than shoulder-width apart.
   2. 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 sides.
   4. Push through your palms to extend your arms and return 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 Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: lying face down, not standing
4. Play demonstration

   Progression

   4. Push-up

   80% 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

   • Primary muscle: pectorals, the same as the Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: lying face down, not standing
5. Play demonstration

   5. Incline Push-up (On Box)

   80% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   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 Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: standing, the same as the Elbows Back
6. Play demonstration

   6. Push-up On Lower Arms

   80% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   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

   • Primary muscle: pectorals, the same as the Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: lying face down, not standing
7. Play demonstration

   7. Cable Middle Fly

   79% match

   • Pectorals
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Attach cables to both sides of a cable machine at chest height.
   2. Stand in the center of the machine with one foot slightly in front of the other.
   3. Grasp the handles with an overhand grip and extend your arms out to the sides.
   4. Keep a slight bend in your elbows and maintain a slight forward lean.
   5. Engage your chest muscles and bring your arms forward in a sweeping motion.
   6. Pause for a moment at the center, then slowly return your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Elbows Back
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Elbows Back
8. Play demonstration

   8. Cable Bench Press

   79% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the cable machine to chest height and attach the handles.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
   4. Position your feet firmly on the ground and engage your core.
   5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
   6. Push the handles forward, extending your arms fully in front of you.
   7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
   8. 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 Elbows Back
   • Equipment: a cable, not bodyweight only
   • Body position: standing, the same as the Elbows Back
9. Play demonstration

   Progression

   9. Superman Push-up

   79% match

   • Pectorals
   • Bodyweight
   • Advanced
   • 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, 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

   • Primary muscle: pectorals, the same as the Elbows Back
   • Equipment: bodyweight only, the same as the Elbows Back
   • Body position: lying face down, not standing
10. Play demonstration

    Progression

    10. Push-up Plus

    79% 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

    • Primary muscle: pectorals, the same as the Elbows Back
    • Equipment: bodyweight only, the same as the Elbows Back
    • Body position: lying face down, not standing