10 Best Incline Reverse Grip Push-up Alternatives for Limited Equipment

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

Incline Reverse Grip Push-upWatch the Incline Reverse Grip 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 Reverse Grip Push-up

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

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

  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.

The 10 Best Incline Reverse Grip Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Incline Reverse Grip 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 Reverse Grip

    1. Incline Push-up Reverse Grip

    99% match

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

    2. Incline Push-up

    95% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

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

    Progression

    5. Incline Push Up Depth Jump

    89% match

    Pectorals · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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 Reverse Grip Push-up
    • Primary muscle: pectorals, the same as the Incline Reverse Grip Push-up
    • Equipment: bodyweight only, the same as the Incline Reverse Grip Push-up
    • Body position: lying face down, the same as the Incline Reverse Grip Push-up
    • Balance: harder to stay steady on than the Incline Reverse Grip Push-up

  9. 9. Push-up

    85% match

    Pectorals · Intermediate · Compound

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

You might substitute the Incline Reverse Grip Push-up for pain, limited mobility, or lack of an appropriate incline surface. Reverse grips change wrist and forearm loading; if you have wrist discomfort, switch to a neutral-grip incline push-up and keep wrists stacked under forearms to reduce dorsal wrist extension. Injuries or weak triceps can alter force transfer, choose an alternative that shifts load to the sternal pecs or allows progressive overload (dumbbells or barbell). Preferences like wanting heavier loading or single-arm work also justify swaps; select movements that preserve chest horizontal adduction and scapular control for similar muscle activation.

Incline Reverse Grip Push-up FAQ

What muscles does Incline Reverse Grip Push-up work?

The exercise targets the pectoralis major (especially the clavicular and sternal fibers), anterior deltoid, and triceps while recruiting forearm supinators. Cue protraction control and 45-degree elbow angle to maximize horizontal adduction and pec fiber tension.

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

The best bodyweight substitute is the incline neutral-grip push-up; place hands on a bench, keep wrists stacked under forearms, and tuck elbows 30–45 degrees to maintain chest activation while reducing wrist extension. Focus on squeezing the pecs at the top of each rep.

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