10 Best Plyo Kettlebell Pushups Alternatives for Power and Safety

Plyo Kettlebell Pushups are done lying face down with a kettlebell. Ranked closest by our scoring: the Kettlebell Plyo Push-up, the Deep Push Up and the Weighted Drop Push Up.

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

Original Exercise: Plyo Kettlebell Pushups

Plyo Kettlebell Pushups
Primary muscle
Pectorals
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Plyo Kettlebell Pushups
  1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
  2. Begin by lowering yourself as low as you can, keeping your back straight.
  3. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.
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Ranked Plyo Kettlebell Pushups Alternatives

10 substitutes, ranked by how closely each one matches Plyo Kettlebell Pushups 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
    Kettlebell Plyo Push-upPlay demonstration

    1. Kettlebell Plyo Push-up

    99% match
    • Pectorals
    • Kettlebell
    • Advanced
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
    4. Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Plyo Kettlebell Pushups
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
  2. Deep Push UpPlay demonstration

    2. Deep Push Up

    93% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    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 chest towards the ground by bending your elbows, keeping them close to your body.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as Plyo Kettlebell Pushups
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
  3. Weighted Drop Push UpPlay demonstration

    3. Weighted Drop Push Up

    93% match
    • Pectorals
    • Weighted
    • Advanced
    • Compound

    Pick this when you want to work the pectorals with less balance to manage.

    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. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
    4. As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
    5. Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
    6. Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
    7. Continue alternating between the wider and narrower hand positions for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Plyo Kettlebell Pushups
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
  4. Chest Push With Run Release

    4. Chest Push With Run Release

    92% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the pectorals.

    How to perform this exercise
    1. Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
    2. While taking your first step draw the medicine ball into your chest.
    3. As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

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

    Why this matches
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: standing, not lying face down
  5. Chest Push (Multiple Response)

    5. Chest Push (Multiple Response)

    90% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
    3. Follow through by falling forward, catching yourself with your hands.
    4. Immediately return to an upright position. 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 Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: standing, not lying face down
  6. Chest Push (Single Response)

    6. Chest Push (Single Response)

    90% match
    • Pectorals
    • Medicine-ball
    • Beginner
    • Compound
    How to perform this exercise
    1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
    2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
    3. Follow through by falling forward, catching yourself with your hands.

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

    Why this matches
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than Plyo Kettlebell Pushups
  7. Push-up Medicine BallPlay demonstration

    7. Push-up Medicine Ball

    88% match
    • Pectorals
    • Medicine-ball
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the pectorals one side at a time.

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your back straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as Plyo Kettlebell Pushups
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
  8. Dumbbell Pullover Hip Extension On Exercise BallPlay demonstration

    8. Dumbbell Pullover Hip Extension On Exercise Ball

    88% match
    • Pectorals
    • Dumbbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
    2. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
    4. Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
    5. Pause for a moment, then raise the dumbbell back to the starting position.
    6. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
    7. Lower your hips back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: lying on your back, not lying face down
  9. Weighted Straight Bar DipPlay demonstration

    9. Weighted Straight Bar Dip

    88% match
    • Pectorals
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, 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 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: free weights, the same as Plyo Kettlebell Pushups
    • Body position: hanging, not lying face down
  10. Full Planche Push-upPlay demonstration

    10. Full Planche Push-up

    87% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: flat horizontal press, the same as Plyo Kettlebell Pushups
    • Primary muscle: pectorals, the same as Plyo Kettlebell Pushups
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
    • Balance: harder to stay steady on than Plyo Kettlebell Pushups

Plyo Kettlebell Pushups FAQ

What muscles does Plyo Kettlebell Pushups work?

Plyo Kettlebell Pushups primarily target the pectoralis major through rapid horizontal adduction and concentric power. They also recruit the anterior deltoid, triceps, serratus anterior for scapular protraction, and the core for anti-extension, so cue full elbow extension and a tight core on each rep.

Can I build muscle without doing Plyo Kettlebell Pushups?

Yes, hypertrophy depends on tension and progressive overload, not a single exercise. Use bench or dumbbell presses, emphasizing scapular retraction and a slow 3–4 second eccentric to increase pec activation and time under tension for muscle growth.

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