10 Best Full Planche Push-up Alternatives for Chest Strength

Ranked Full Planche Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Full Planche 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

   Play demonstration

   1. Superman Push-up

   94% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   It uses the same equipment and still works the pectorals.

   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 Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
2. 

   2. Plyo Push-up

   93% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Move into a prone position on the floor, supporting your weight on your hands and toes.
   2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
   3. Descend by flexing at the elbow, lowering your chest towards the ground.
   4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
   5. Return to the starting position and repeat the exercise.
   6. For added difficulty, add claps into the movement while you are air borne.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
3. Play demonstration

   3. Clap Push Up

   92% 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.
   2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
   3. Push through your palms explosively to propel your body off the ground.
   4. While in mid-air, clap your hands together before landing back in 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

   • Movement: flat horizontal press, the same as the Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
4. Play demonstration

   4. Chest Tap Push-up

   91% 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 body in a straight line.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you lower yourself, tap your chest with your right hand.
   4. Push yourself back up to the starting position.
   5. Repeat the movement, this time tapping your chest with your left hand.
   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 Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
5. Play demonstration

   5. Push-up (On Stability Ball)

   90% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
   2. Extend your legs straight out behind you, balancing on your toes.
   3. Engage your core and lower your chest towards the ball 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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
6. Play demonstration

   6. Push-up (Bosu Ball)

   89% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   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 Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
   • Balance: easier to stay steady on than the Full Planche Push-up
7. 

   7. Push-ups With Feet On An Exercise Ball

   89% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. 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.
   5. 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 Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
8. Play demonstration

   8. Push Up On Bosu Ball

   88% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   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 Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: bodyweight only, the same as the Full Planche Push-up
   • Body position: lying face down, the same as the Full Planche Push-up
   • Balance: easier to stay steady on than the Full Planche Push-up
9. Play demonstration

   9. Kettlebell Plyo Push-up

   88% match

   • Pectorals
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
   2. Lower your chest towards the ground, keeping your elbows close to your body.
   3. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
   4. Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Full Planche Push-up
   • Primary muscle: pectorals, the same as the Full Planche Push-up
   • Equipment: free weights, not bodyweight only
   • Body position: lying face down, the same as the Full Planche Push-up
10. Play demonstration

    10. Drop Push Up

    87% 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 Full Planche Push-up
    • Primary muscle: pectorals, the same as the Full Planche Push-up
    • Equipment: bodyweight only, the same as the Full Planche Push-up
    • Body position: lying face down, the same as the Full Planche Push-up