10 Best Plyo Push-up Alternatives for Home and Gym

The Plyo Push-up is done lying face down. Ranked closest by our scoring: the Clap Push Up, the Chest Tap Push-up and the Push-up (Bosu Ball).

Plyo Push-up

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

How to Do the Plyo Push-up

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

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

  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.

The 10 Best Plyo Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Plyo 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.

  1. Clap Push UpPlay demonstration

    1. Clap Push Up

    99% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    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 the Plyo Push-up
    • Primary muscle: pectorals, the same as the Plyo Push-up
    • Equipment: bodyweight only, the same as the Plyo Push-up
    • Body position: lying face down, the same as the Plyo Push-up
  3. Push-up (Bosu Ball)Play demonstration

    3. Push-up (Bosu Ball)

    96% match

    Pectorals · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    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 the Plyo Push-up
    • Primary muscle: pectorals, the same as the Plyo Push-up
    • Equipment: bodyweight only, the same as the Plyo Push-up
    • Body position: lying face down, the same as the Plyo Push-up
  7. Drop Push UpPlay demonstration

    7. Drop Push Up

    94% match

    Pectorals · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 the Plyo Push-up
    • Primary muscle: pectorals, the same as the Plyo Push-up
    • Equipment: bodyweight only, the same as the Plyo Push-up
    • Body position: lying face down, the same as the Plyo Push-up

Plyo Push-up FAQ

What muscles does Plyo Push-up work?

Plyo Push-ups primarily target the pectoralis major through rapid concentric horizontal adduction, while the triceps brachii and anterior deltoid assist the push. The serratus anterior and scapular stabilizers engage on the explosive press and landing to control shoulder girdle position.

What is the best bodyweight alternative to Plyo Push-up?

The best bodyweight alternative for most people is the incline plyo push-up, place hands on a bench or box, explode off the surface, and land softly to scale impact. Maintain a straight plank, tuck elbows to ~30–45 degrees, and use the incline to reduce shoulder torque while preserving pectoral power.

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