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

Ranked 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. 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

   Play demonstration

   1. Drop Push Up

   98% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • 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 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)
2. Play demonstration

   2. Pike-to-cobra Push-up

   98% 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 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)
   • Balance: easier to stay steady on than the Push-up (Bosu Ball)
3. Play demonstration

   3. Push And Pull Bodyweight

   98% 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 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)
   • Balance: easier to stay steady on than the Push-up (Bosu Ball)
4. Play demonstration

   4. Push-up Plus

   98% 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 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)
5. Play demonstration

   5. Push-up On Lower Arms

   97% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   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

   • 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)
6. 

   6. Plyo Push-up

   96% 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 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)
7. Play demonstration

   7. Push-up

   96% 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 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.

   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)
8. 

   8. Pushups

   95% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   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 (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)
9. Play demonstration

   9. Clap Push Up

   95% 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 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)
10. Play demonstration

    10. Chest Tap Push-up

    95% 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 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)