10 Best Medicine Ball Chest Push Multiple Response Alternatives for Home Gyms

Ranked Medicine Ball Chest Push Multiple Response Alternatives

10 substitutes, ranked by how closely each one matches the Medicine Ball Chest Push Multiple Response 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.

1. Best match

   Play demonstration

   1. Modified Hindu Push-up

   80% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Medicine Ball Chest Push Multiple Response
   • Balance: harder to stay steady on than the Medicine Ball Chest Push Multiple Response
2. 

   2. Isometric Chest Squeezes

   78% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
   2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: pectorals, the same as the Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Medicine Ball Chest Push Multiple Response
   • Balance: easier to stay steady on than the Medicine Ball Chest Push Multiple Response
3. Play demonstration

   3. Chest Tap Push-up

   75% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you lower yourself, tap your chest with your right hand.
   4. Push yourself back up to the starting position.
   5. Repeat the movement, this time tapping your chest with your left hand.
   6. Continue alternating sides 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
4. Play demonstration

   4. Clap Push Up

   74% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
   2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
   3. Push through your palms explosively to propel your body off the ground.
   4. While in mid-air, clap your hands together before landing back in the starting position.
   5. 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
5. Play demonstration

   5. Wide Hand Push Up

   73% 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
6. 

   6. Plyo Push-up

   73% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Move into a prone position on the floor, supporting your weight on your hands and toes.
   2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
   3. Descend by flexing at the elbow, lowering your chest towards the ground.
   4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
   5. Return to the starting position and repeat the exercise.
   6. For added difficulty, add claps into the movement while you are air borne.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
7. Play demonstration

   7. Push-up

   73% 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
8. 

   8. Pushups (Close And Wide Hand Positions)

   73% 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
9. 

   9. Push-up Wide

   73% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
   2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
   3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
   4. After pausing at the contracted position, repeat the movement for the prescribed amount 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 Medicine Ball Chest Push Multiple Response
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
10. 

    10. Pushups

    73% 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 Medicine Ball Chest Push Multiple Response
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing