10 Best Push And Pull Bodyweight Alternatives for Home Workouts

The Push And Pull Bodyweight is done lying face down. Ranked closest by our scoring: the Drop Push Up, the Pike-to-cobra Push-up and the Push-up On Lower Arms.

Push And Pull BodyweightWatch the Push And Pull Bodyweight

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

How to Do the Push And Pull Bodyweight

The steps for the Push And Pull Bodyweight itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, deltoids · Bodyweight · Intermediate · Compound

  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.

The 10 Best Push And Pull Bodyweight Alternatives

10 substitutes, ranked by how closely each one matches the Push And Pull Bodyweight 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. Drop Push UpPlay demonstration

    1. Drop Push Up

    99% match

    Pectorals · Intermediate · 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 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
    • Primary muscle: pectorals, the same as the Push And Pull Bodyweight
    • Equipment: bodyweight only, the same as the Push And Pull Bodyweight
    • Body position: lying face down, the same as the Push And Pull Bodyweight
  3. Push-up On Lower ArmsPlay demonstration

    3. Push-up On Lower Arms

    99% match

    Pectorals · Beginner · Compound

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

    • Bodyweight
    How to perform it
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and 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 body.
    4. Pause for a moment at the bottom, then push yourself back up 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 Push And Pull Bodyweight
    • Equipment: bodyweight only, the same as the Push And Pull Bodyweight
    • Body position: lying face down, the same as the Push And Pull Bodyweight
  4. Drop Push

    4. Drop Push

    99% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Push And Pull Bodyweight
    • Equipment: bodyweight only, the same as the Push And Pull Bodyweight
    • Body position: lying face down, the same as the Push And Pull Bodyweight
  5. Push Up On Bosu BallPlay demonstration

    5. Push Up On Bosu Ball

    98% 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
    • Primary muscle: pectorals, the same as the Push And Pull Bodyweight
    • Equipment: bodyweight only, the same as the Push And Pull Bodyweight
    • Body position: lying face down, the same as the Push And Pull Bodyweight
    • Balance: harder to stay steady on than the Push And Pull Bodyweight

  6. 6. Push-up

    98% match

    Pectorals · Intermediate · Compound

How to Choose the Right Push And Pull Bodyweight Substitute

Match the substitute to the movement pattern, joint tolerance, and your progression plan. Prioritize exercises that maintain horizontal adduction and scapular control if chest hypertrophy is the goal. Assess pec activation by feeling mid-sternum tension and adjusting hand width or incline if the deltoids dominate. Consider mechanical tension (progress flat to decline), unilateral options for asymmetries, and time under tension (use 2–4s eccentrics). Technique cue: brace the core, retract the scapula at the top, and drive through the mid-sternum to bias pectoral fibers.

Push And Pull Bodyweight FAQ

What muscles does Push And Pull Bodyweight work?

Push And Pull Bodyweight primarily targets the pectoralis major with assistance from the anterior deltoid, triceps, and serratus anterior during scapular protraction. The movement emphasizes horizontal adduction and sternum-level pressing; cue a slight elbow tuck and scapular retraction to increase pec activation.

Can I build muscle without doing Push And Pull Bodyweight?

Yes, build muscle by using progression, volume, and time under tension with alternatives such as incline/elevated push-ups, dips, and single-arm variants. Focus on controlled eccentrics (2–4s), full range of motion, and progressive difficulty to create sufficient mechanical tension on the pecs.

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