10 Best Push-up On Lower Arms Alternatives for At-Home Training

The Push-up On Lower Arms is done lying face down. Ranked closest by our scoring: the Drop Push, Pushups and the Push Up On Bosu Ball. Five harder versions, among them the Push-up and the Push-up Plus, are listed below as progressions rather than swaps.

Push-up On Lower ArmsWatch the Push-up On Lower Arms

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

How to Do the Push-up On Lower Arms

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

Pectorals, with chest, shoulders · Bodyweight · Beginner · Compound

  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.

The 10 Best Push-up On Lower Arms Alternatives

10 substitutes, ranked by how closely each one matches the Push-up On Lower Arms 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Drop Push

    1. Drop Push

    99% match

    Pectorals · Intermediate · Compound

    Pick this when you want a harder version that still works 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 On Lower Arms
    • Equipment: bodyweight only, the same as the Push-up On Lower Arms
    • Body position: lying face down, the same as the Push-up On Lower Arms

  2. Progression

    2. Push-up

    99% match

    Pectorals · Intermediate · Compound

  5. Pushups

    5. Pushups

    99% match

    Pectorals · Beginner · Compound

    It uses the same equipment and 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 On Lower Arms
    • Primary muscle: pectorals, the same as the Push-up On Lower Arms
    • Equipment: bodyweight only, the same as the Push-up On Lower Arms
    • Body position: lying face down, the same as the Push-up On Lower Arms

Push-up On Lower Arms FAQ

What muscles does Push-up On Lower Arms work?

The exercise primarily targets the pectoralis major with secondary activation of the anterior deltoids, triceps, and serratus anterior. Core stabilizers and lower traps also engage to maintain a rigid torso and correct scapular position during the press.

Find Alternatives for Any Exercise

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