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 Full Planche Push-up, the Plyo Push-up and the Clap 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
    Full Planche Push-upPlay demonstration

    1. Full Planche Push-up

    87% match
    • Pectorals
    • Bodyweight
    • Advanced
    • 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 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
  2. Plyo Push-up

    2. Plyo Push-up

    86% 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
    • 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
  3. Clap Push UpPlay demonstration

    3. Clap Push Up

    85% 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
    • 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
  4. Chest Tap Push-upPlay demonstration

    4. Chest Tap Push-up

    85% 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
    • 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
  5. Superman Push-upPlay demonstration

    5. Superman Push-up

    85% 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 feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    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
    • 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
  6. Suspended Push-upPlay demonstration

    6. Suspended Push-up

    84% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return to the starting position.
    6. 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: a suspension trainer, not free weights
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
    • Balance: harder to stay steady on than Plyo Kettlebell Pushups
  7. Drop Push UpPlay demonstration

    7. Drop Push Up

    80% 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.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. 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: 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
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    80% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. 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: easier to stay steady on than Plyo Kettlebell Pushups
  9. Push And Pull BodyweightPlay demonstration

    9. Push And Pull Bodyweight

    80% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up 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 your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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: bodyweight only, not free weights
    • Body position: lying face down, the same as Plyo Kettlebell Pushups
    • Balance: easier to stay steady on than Plyo Kettlebell Pushups
  10. Push-up PlusPlay demonstration

    10. Push-up Plus

    80% 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 body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. 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

Why You Might Need a Plyo Kettlebell Pushups Alternative

You might substitute Plyo Kettlebell Pushups because of limited equipment, shoulder or wrist pain, or because you need a slower progression for strength and hypertrophy. Kettlebell plyos demand high shoulder stability and rapid pec concentric force; if you lack scapular control or suffer impingement, choose alternatives that reduce end-range shoulder stress. For example, medicine ball throws keep the same explosive horizontal adduction while lowering shoulder torque; incline plyo push-ups reduce required range of motion and shift activation to the clavicular head of the pectoralis major for safer loading.

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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