10 Best Incline Push-up Wide Alternatives for Limited Equipment

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

Incline Push-up Wide

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 Wide

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

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

  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.

The 10 Best Incline Push-up Wide Alternatives

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

    1. Incline Push-up

    98% match

    Pectorals · Beginner · Compound

    The same equipment, taken with an overhand grip.

    • Bodyweight
    How to perform it
    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 Wide
    • Primary muscle: pectorals, the same as the Incline Push-up Wide
    • Equipment: bodyweight only, the same as the Incline Push-up Wide
    • Body position: lying face down, the same as the Incline Push-up Wide
  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 Wide
    • Primary muscle: pectorals, the same as the Incline Push-up Wide
    • Equipment: bodyweight only, the same as the Incline Push-up Wide
    • Body position: lying face down, the same as the Incline Push-up Wide
  6. Incline Push-up (On Box)Play demonstration

    6. Incline Push-up (On Box)

    90% 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 Wide
    • Primary muscle: pectorals, the same as the Incline Push-up Wide
    • Equipment: bodyweight only, the same as the Incline Push-up Wide
    • Body position: standing, not lying face down
  7. Wide Hand Push UpPlay demonstration

    7. Wide Hand Push Up

    90% match

    Pectorals · Beginner · Compound

    It uses the same equipment and still works the pectorals.

    • 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 Incline Push-up Wide
    • Equipment: bodyweight only, the same as the Incline Push-up Wide
    • Body position: lying face down, the same as the Incline Push-up Wide

Incline Push-up Wide FAQ

What muscles does Incline Push-up Wide work?

Incline Push-up Wide primarily targets the pectoralis major (especially the sternal fibers when hands are wide), with assistance from the anterior deltoids, triceps, and scapular stabilizers like the serratus anterior. Cue a wide hand placement and press through horizontal adduction to feel the pecs engage.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.