10 Best Push-up Plus Alternatives for Shoulder-Friendly Chest Training

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

Push-up PlusWatch the Push-up Plus

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

How to Do the Push-up Plus

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

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

  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.

The 10 Best Push-up Plus Alternatives

10 substitutes, ranked by how closely each one matches the Push-up Plus 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. Push-up On Lower ArmsPlay demonstration

    1. 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
    • Movement: flat horizontal press, the same as the Push-up Plus
    • Primary muscle: pectorals, the same as the Push-up Plus
    • Equipment: bodyweight only, the same as the Push-up Plus
    • Body position: lying face down, the same as the Push-up Plus
  2. Drop Push

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

    3. Push-up

    98% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals with less 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 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 Plus
    • Primary muscle: pectorals, the same as the Push-up Plus
    • Equipment: bodyweight only, the same as the Push-up Plus
    • Body position: lying face down, the same as the Push-up Plus
  4. Push And Pull BodyweightPlay demonstration

    4. 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 Plus
    • Equipment: bodyweight only, the same as the Push-up Plus
    • Body position: lying face down, the same as the Push-up Plus
  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
    • Movement: flat horizontal press, the same as the Push-up Plus
    • Primary muscle: pectorals, the same as the Push-up Plus
    • Equipment: bodyweight only, the same as the Push-up Plus
    • Body position: lying face down, the same as the Push-up Plus

  6. 6. Pushups

    98% match

    Pectorals · Beginner · Compound

Push-up Plus FAQ

What muscles does Push-up Plus work?

Push-up Plus combines horizontal pressing that activates the pectorals with an extra scapular protraction that loads the serratus anterior and upper ribs. The triceps and anterior deltoids assist during the press while the serratus drives the final protraction to stabilize the scapula.

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