10 Best Push-up (Bosu Ball) Alternatives for Home and Gym

The Push-up (Bosu Ball) is done lying face down with a stability ball. Ranked closest by our scoring: Push-ups With Feet On An Exercise Ball, the Push Up On Bosu Ball and the Push-up (On Stability Ball).

Push-up (Bosu Ball)Watch the Push-up (Bosu Ball)

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

How to Do the Push-up (Bosu Ball)

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

Pectorals, with triceps, shoulders, core · Stability-ball · Intermediate · Compound

  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.

The 10 Best Push-up (Bosu Ball) Alternatives

10 substitutes, ranked by how closely each one matches the Push-up (Bosu Ball) 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. Push-ups With Feet On An Exercise Ball

    1. Push-ups With Feet On An Exercise Ball

    99% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Stability-ball
    How to perform it
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount 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 (Bosu Ball)
    • Primary muscle: pectorals, the same as the Push-up (Bosu Ball)
    • Equipment: bodyweight only, the same as the Push-up (Bosu Ball)
    • Body position: lying face down, the same as the Push-up (Bosu Ball)
  4. Drop Push UpPlay demonstration

    4. Drop Push Up

    98% match

    Pectorals · Intermediate · Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    • 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 Push-up (Bosu Ball)
    • Primary muscle: pectorals, the same as the Push-up (Bosu Ball)
    • Equipment: bodyweight only, the same as the Push-up (Bosu Ball)
    • Body position: lying face down, the same as the Push-up (Bosu Ball)

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