10 Best Elbows Back Alternatives for Home and Gym

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Play demonstration

   1. Isometric Chest Squeeze

   82% match

   Pectorals · Beginner · Isolation

   It uses the same equipment and still works the pectorals.

   • Bodyweight

   How to perform it

   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 · Intermediate · Compound

   Pick this when you want a harder version that 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 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 · Beginner · Compound

   The same equipment, done lying face down instead.

   • Bodyweight

   How to perform it

   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. Progression

   4. Push-up

   80% match

   Pectorals · Intermediate · Compound

5. 5. Incline Push-up (On Box)

   80% match

   Pectorals · Beginner · Compound

6. Play demonstration

   6. Push-up On Lower Arms

   80% match

   Pectorals · Beginner · Compound

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

   • 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 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 · Intermediate · Isolation

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

   • Cable

   How to perform it

   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. 8. Cable Bench Press

   79% match

   Pectorals · Intermediate · Compound

9. Progression

   9. Superman Push-up

   79% match

   Pectorals · Advanced · Compound

10. Progression

    10. Push-up Plus

    79% match

    Pectorals · Intermediate · Compound