10 Best Incline Push-up Medium Alternatives for Home Workouts

The Incline Push-up Medium is done lying face down. Ranked closest by our scoring: the Incline Push-up, 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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Push-up Medium

Incline Push-up Medium
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Incline Push-up Medium
  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.
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Ranked Incline Push-up Medium Alternatives

10 substitutes, ranked by how closely each one matches the Incline Push-up Medium 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
    Incline Push-upPlay demonstration

    1. Incline Push-up

    99% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    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.

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

    2. Incline Push-up Wide

    98% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    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 Medium
    • Primary muscle: pectorals, the same as the Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
  3. Incline Reverse Grip Push-upPlay demonstration

    Progression

    3. Incline Reverse Grip Push-up

    95% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 Medium
    • Primary muscle: pectorals, the same as the Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
  4. Incline Push-up Reverse Grip

    Progression

    4. Incline Push-up Reverse Grip

    94% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: incline press, the same as the Incline Push-up Medium
    • Primary muscle: pectorals, the same as the Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
  5. Incline Push Up Depth JumpPlay demonstration

    Progression

    5. Incline Push Up Depth Jump

    92% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump 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 Medium
    • Primary muscle: pectorals, the same as the Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
    • Balance: harder to stay steady on than the Incline Push-up Medium
  6. Incline Push-up (On Box)Play demonstration

    6. Incline Push-up (On Box)

    92% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    The same equipment, done standing instead.

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

    7. Kneeling Push-up

    91% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    The same equipment, done kneeling instead.

    How to perform this exercise
    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 Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: kneeling, not lying face down
  8. Pushups

    8. Pushups

    89% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    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 Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
  9. Push-upPlay demonstration

    Progression

    9. Push-up

    89% 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 Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium
  10. Wide Hand Push UpPlay demonstration

    10. Wide Hand Push Up

    88% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    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 Incline Push-up Medium
    • Equipment: bodyweight only, the same as the Incline Push-up Medium
    • Body position: lying face down, the same as the Incline Push-up Medium

Why You Might Need an Incline Push-up Medium Alternative

You might substitute the Incline Push-up Medium for shoulder pain, lack of a proper incline surface, or to change load and range of motion. Regressions such as wall or knee push-ups reduce horizontal adduction force and compressive load on the glenohumeral joint, while progressions like standard push-ups or dips increase eccentric stress and pec recruitment. Bands let you maintain consistent pec tension while reducing peak joint load. Technique cue: brace your core, retract slightly at the top, and avoid flaring the elbows to keep force through the pectorals. Choose movements that reproduce horizontal pressing with controlled scapular mechanics so you train the same muscle pattern safely.

How to Choose the Right Incline Push-up Medium Substitute

Match the substitute to your goal, pain profile, and available equipment. For hypertrophy pick a movement that allows progressive overload (standard push-ups, incline DB press) so you can increase reps or external load; for rehab or pain choose wall or band-assisted variations that lower peak joint torque. Consider the movement pattern: select exercises that preserve horizontal adduction and scapular protraction if you want chest emphasis. Technique cue: maintain a 45-degree elbow tuck, neutral wrists, and a braced midline so force travels through the pecs. Track perceived pec fatigue and rep quality rather than only counting reps.

Incline Push-up Medium FAQ

What muscles does Incline Push-up Medium work?

The Incline Push-up Medium primarily targets the pectoralis major (clavicular and sternal heads) with secondary load on the anterior deltoids, triceps, and serratus anterior. It emphasizes horizontal adduction and scapular protraction; cue: keep elbows at roughly 45 degrees to maximize pec recruitment.

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

The best single-bodyweight alternative for most lifters is the standard push-up, it increases shoulder horizontal load and allows clear progression while targeting the same pec fibers. Use a tight plank position and retract slightly at the top to ensure full pectoral activation.

Can I build muscle without doing Incline Push-up Medium?

Yes. You can build muscle with any horizontal pressing variation (standard push-ups, dips, banded presses, or dumbbell presses) if you apply progressive overload and sufficient volume. Cue: lengthen the descent (2–3 seconds) to increase time under tension and improve pectoral hypertrophy.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology