10 Best Push-up Alternatives for Home Workouts

The Push-up is done lying face down. Ranked closest by our scoring: Pushups, the Push-up On Lower Arms and the Drop Push.

Push-upWatch the Push-up

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

How to Do the Push-up

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

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

  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 by bending your elbows, keeping your body in a straight line.
  3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
  4. Repeat for the desired number of repetitions.

The 10 Best Push-up Alternatives

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

    1. Pushups

    99% match

    Pectorals · Beginner · Compound

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

    • Bodyweight
    How to perform it
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Push-up
    • Primary muscle: pectorals, the same as the Push-up
    • Equipment: bodyweight only, the same as the Push-up
    • Body position: lying face down, the same as the Push-up
  3. Drop Push

    3. 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-up
    • Equipment: bodyweight only, the same as the Push-up
    • Body position: lying face down, the same as the Push-up
  4. Push-up PlusPlay demonstration

    4. Push-up Plus

    98% match

    Pectorals · Intermediate · Compound

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

    • Bodyweight
    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 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 the Push-up
    • Primary muscle: pectorals, the same as the Push-up
    • Equipment: bodyweight only, the same as the Push-up
    • Body position: lying face down, the same as the Push-up
  5. Push And Pull BodyweightPlay demonstration

    5. Push And Pull Bodyweight

    98% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

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

Why You Might Need a Push-up Alternative

You may need to substitute push-ups because of shoulder pain, wrist discomfort, limited scapular control, or lack of a suitable training surface. Alternatives let you modulate load, alter pressing angle, or change stability demands so you can continue pectoral and triceps development without aggravating an injury. They also serve programming needs: regressions for beginners, progressions for advanced trainees, and variations to target different portions of the chest (upper vs. lower fibers) and to emphasize scapular control or horizontal adduction. Choosing alternatives preserves movement patterns, horizontal pressing and core bracing, so you maintain transfer back to full push-ups when ready.

Push-up FAQ

What muscles does push-up work?

Push-ups primarily target the pectoralis major, with significant contribution from the anterior deltoid and triceps brachii. They also recruit the serratus anterior for scapular protraction and the core and glutes for trunk stability.

Can I build muscle without doing push-up?

Yes. You can build chest muscle with other pressing movements and progressive overload, incline/decline bodyweight variations, dips, or loaded presses if equipment is available. Focus on increasing tension, volume, and progressive difficulty through angle, tempo, or added resistance to stimulate hypertrophy.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.