10 Best Incline Push-up Reverse Grip Alternatives for Chest Strength

The Incline Push-up Reverse Grip is done lying face down. Ranked closest by our scoring: the Incline Reverse Grip Push-up, the Incline Push-up and the Incline Push-up Medium. A harder version, the Incline Push Up Depth Jump, is listed below as a progression rather than a swap.

The Incline Push-up Reverse Grip needs a bar or a raised edge at the right height and turns your palms up as you press. The Incline Reverse Grip Push-up is the same palms-up press taken off the edge of a bench instead of a bar, so it swaps in with the least change. With no elevated surface within reach, the Push-up moves the same press to the floor with an ordinary palms-down grip.

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

Original Exercise: Incline Push-up Reverse Grip

Incline Push-up Reverse Grip
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Incline Push-up Reverse Grip
  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.
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Ranked Incline Push-up Reverse Grip Alternatives

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

    1. Incline Reverse Grip Push-up

    99% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and 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 Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    94% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that 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 Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  3. Incline Push-up Medium

    3. Incline Push-up Medium

    94% match
    • Pectorals
    • Bodyweight
    • Beginner
    • 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, 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 Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  4. Incline Push-up Wide

    4. Incline Push-up Wide

    94% match
    • Pectorals
    • Bodyweight
    • Beginner
    • 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, 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 Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  5. Incline Push Up Depth JumpPlay demonstration

    Progression

    5. Incline Push Up Depth Jump

    90% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

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

    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 Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  6. Kneeling Push-upPlay demonstration

    6. Kneeling Push-up

    87% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    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 Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: kneeling, not lying face down
  7. Incline Push-up (On Box)Play demonstration

    7. Incline Push-up (On Box)

    86% 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
    • Movement: incline press, the same as the Incline Push-up Reverse Grip
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: standing, not lying face down
  8. Push-upPlay demonstration

    8. Push-up

    85% 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 Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  9. Pushups (Close And Wide Hand Positions)

    9. Pushups (Close And Wide Hand Positions)

    85% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. 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.
    4. 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
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip
  10. Push-ups With Feet Elevated

    10. Push-ups With Feet Elevated

    85% match
    • Pectorals
    • Bodyweight
    • 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 a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
    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
    • Primary muscle: pectorals, the same as the Incline Push-up Reverse Grip
    • Equipment: bodyweight only, the same as the Incline Push-up Reverse Grip
    • Body position: lying face down, the same as the Incline Push-up Reverse Grip

Why You Might Need an Incline Push-up Reverse Grip Alternative

The Incline Push-up Reverse Grip only asks for a bar or a raised edge at the right height, but not every gym or home setup has one within reach, and pressing with the palms turned up is not a grip every lifter wants. The Incline Reverse Grip Push-up needs only the edge of a bench and keeps the same palms-up press, so reach for it first when the Smith machine bar is what you are missing. The regular Incline Push-up and the flat Push-up are both done with an ordinary palms-down grip, one keeping the incline and one removing it. The Incline Push Up Depth Jump comes after the standard lift once that feels comfortable, so save it for later rather than a straight swap.

How to Choose the Right Incline Push-up Reverse Grip Substitute

Match the setup you have. With a bar or raised edge at the right height, the Incline Reverse Grip Push-up keeps the same setup and reverse grip, so it swaps in with the least change. With no incline, the Push-up presses the same lift on the floor, and the Pushups (Close And Wide Hand Positions) also lets you vary hand width. If you would rather keep the incline but drop the reverse grip, the Incline Push-up runs the same press off a bench or step with an ordinary grip, the Incline Push-up Medium keeps the exact bar setup of the original with palms down, and the Incline Push-up Wide moves your hands wider than shoulder width so your arms sit perpendicular to your body. Once that feels easy, move up to the Incline Push Up Depth Jump.

Incline Push-up Reverse Grip FAQ

Can I do the Incline Push-up Reverse Grip at home?

Yes, if you have a bench edge or step rather than a bar. The Incline Reverse Grip Push-up needs a bench edge or step rather than a bar and keeps the same palms-up press, so it works at home exactly as it does in a gym. Without any elevated surface, the Push-up presses the same lift on the floor and needs only floor space.

How does the Incline Push-up differ from the reverse-grip version?

The Incline Push-up runs the same press off a bench or step with your palms down instead of up, so pick it when you want the incline but not the reverse grip. The Incline Push-up Medium uses the identical bar setup as the Incline Push-up Reverse Grip with hands at the same shoulder width, again without the reverse grip.

How do I make the Incline Push-up Reverse Grip harder?

Build the standard lift first and get comfortable with the reverse grip. Once that feels easy, move up to the Incline Push Up Depth Jump, which adds a jump off the surface after each press and lands you softly with your knees bent, rather than swapping the exercise outright.

Do the alternatives train the same muscles as the Incline Push-up Reverse Grip?

Yes. Every one of these is the same style of press: you lower your chest toward a bar, a bench edge or the floor and press yourself back up, so the chest does the same pressing work whichever setup you use. What changes from the Incline Reverse Grip Push-up to the Incline Push-up and the rest is the height of the surface, how wide your hands sit and whether your palms face up, not the muscles doing the pressing.

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