10 Best Incline Push-up Alternatives for Home Workouts

The Incline Push-up is done lying face down. Ranked closest by our scoring: the Incline Push-up Medium, the Incline Push-up Wide and the Incline Push-up (On Box). Four harder versions, among them the Incline Reverse Grip Push-up and the Incline Push-up Reverse Grip, are listed below as progressions rather than swaps.

Incline Push-upWatch the Incline Push-up

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

How to Do the Incline Push-up

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

Pectorals, with triceps, shoulders · Bodyweight · Beginner · Compound

  1. Place your hands on an elevated surface, such as a bench or step, 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 elevated surface 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.

The 10 Best Incline Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Incline 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Incline Push-up Medium

    1. Incline Push-up Medium

    99% match

    Pectorals · Beginner · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push-up
    • Primary muscle: pectorals, the same as the Incline Push-up
    • Equipment: bodyweight only, the same as the Incline Push-up
    • Body position: lying face down, the same as the Incline Push-up
  2. Incline Push-up Wide

    2. Incline Push-up Wide

    98% match

    Pectorals · Beginner · Compound

    The same equipment, taken with a wide grip.

    • Bodyweight
    How to perform it
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: incline press, the same as the Incline Push-up
    • Primary muscle: pectorals, the same as the Incline Push-up
    • Equipment: bodyweight only, the same as the Incline Push-up
    • Body position: lying face down, the same as the Incline Push-up
  3. Incline Reverse Grip Push-upPlay demonstration

    Progression

    3. Incline Reverse Grip Push-up

    95% match

    Pectorals · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    1. Place your hands on the edge of a bench 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 bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then 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: incline press, the same as the Incline Push-up
    • Primary muscle: pectorals, the same as the Incline Push-up
    • Equipment: bodyweight only, the same as the Incline Push-up
    • Body position: lying face down, the same as the Incline Push-up
  6. Incline Push-up (On Box)Play demonstration

    6. Incline Push-up (On Box)

    92% match

    Pectorals · Beginner · Compound

    The same equipment, done standing instead.

    • Bodyweight
    How to perform it
    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
    • Movement: incline press, the same as the Incline Push-up
    • Primary muscle: pectorals, the same as the Incline Push-up
    • Equipment: bodyweight only, the same as the Incline Push-up
    • Body position: standing, not lying face down
  7. Kneeling Push-upPlay demonstration

    7. Kneeling Push-up

    91% match

    Pectorals · Beginner · Compound

    The same equipment, done kneeling instead.

    • Bodyweight
    How to perform it
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push 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 Incline Push-up
    • Equipment: bodyweight only, the same as the Incline Push-up
    • Body position: kneeling, not lying face down

  8. 8. Pushups

    89% match

    Pectorals · Beginner · Compound

  9. Progression

    9. Push-up

    89% match

    Pectorals · Intermediate · Compound

Why You Might Need an Incline Push-up Alternative

You swap the incline push-up for reasons such as shoulder or wrist pain, lack of an elevated surface, or mismatched intensity. Pain or mobility limits often force you to change angle to reduce compressive joint forces and alter pec recruitment; a wall push-up, for example, lowers load and wrist extension. Equipment limits push you toward bands or bodyweight progressions that maintain horizontal press biomechanics. Programming goals, progressive overload, hypertrophy, or rehab, might demand different time under tension or range of motion; use slow eccentrics (3–4 seconds down) to increase pectoral activation. Technique cue: keep scapulae stable and elbows at ~45 degrees to bias the chest rather than the anterior deltoid.

Incline Push-up FAQ

What muscles does Incline Push-up work?

The incline push-up primarily trains the pectoralis major (with emphasis depending on angle), anterior deltoids, and triceps, while also engaging the serratus anterior and core for scapular stability and body alignment.

What is the best bodyweight alternative to Incline Push-up?

For an accessible bodyweight substitute use the knee push-up to reduce load while preserving pressing mechanics; cue: maintain a straight line from head to hips and keep elbows tracking about 45 degrees to emphasize chest recruitment.

Can I build muscle without doing Incline Push-up?

Yes. You can build pectoral muscle with other horizontal pressing variations, resistance bands, dips, or progressive overload via tempo and volume. Focus on consistent progressive loading and full range of motion to maximize pectoral activation.

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