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.

Plyo Kettlebell Pushups

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Plyo Kettlebell Pushups

The steps for Plyo Kettlebell Pushups themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Kettlebell · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Plyo Push-upPlay demonstration

    1. Kettlebell Plyo Push-up

    99% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Kettlebell
    How to perform it
    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 · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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 · Advanced · Compound

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

    • Weighted
    How to perform it
    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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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
  7. Push-up Medicine BallPlay demonstration

    7. Push-up Medicine Ball

    88% match

    Pectorals · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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

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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