10 Best Push-up (Wall) Alternatives for Home Workouts

The Push-up (Wall) is done standing. Ranked closest by our scoring: the Incline Push-up (On Box), the Incline Push-up and the Incline Push-up Medium. Four harder versions, among them the Incline Push Up Depth Jump and the Modified Hindu Push-up, are listed below as progressions rather than swaps.

Push-up (Wall)Watch the Push-up (Wall)

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

How to Do the Push-up (Wall)

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

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

  1. Stand facing a wall, about arm's length away.
  2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  3. Step back with your feet, keeping them hip-width apart.
  4. Engage your core and keep your body in a straight line from head to heels.
  5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
  6. Pause for a moment, then push yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Push-up (Wall) Alternatives

10 substitutes, ranked by how closely each one matches the Push-up (Wall) 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. Incline Push-up (On Box)Play demonstration

    1. Incline Push-up (On Box)

    95% match

    Pectorals · Beginner · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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
    • Primary muscle: pectorals, the same as the Push-up (Wall)
    • Equipment: bodyweight only, the same as the Push-up (Wall)
    • Body position: standing, the same as the Push-up (Wall)
  2. Incline Push-upPlay demonstration

    2. Incline Push-up

    87% match

    Pectorals · Beginner · Compound

    The same equipment, done lying face down instead.

    • Bodyweight
    How to perform it
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    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
    • Primary muscle: pectorals, the same as the Push-up (Wall)
    • Equipment: bodyweight only, the same as the Push-up (Wall)
    • Body position: lying face down, not standing
  4. Kneeling Push-upPlay demonstration

    4. Kneeling Push-up

    86% match

    Pectorals · Beginner · Compound

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

    • Bodyweight
    How to perform it
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    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
    • Primary muscle: pectorals, the same as the Push-up (Wall)
    • Equipment: bodyweight only, the same as the Push-up (Wall)
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Push-up (Wall)
  6. Incline Push Up Depth JumpPlay demonstration

    Progression

    6. Incline Push Up Depth Jump

    83% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump 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 (Wall)
    • Equipment: bodyweight only, the same as the Push-up (Wall)
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Push-up (Wall)

Push-up (Wall) FAQ

What is the best bodyweight alternative to Push-up (wall) V. 2?

The best direct bodyweight substitute is the incline push-up (hands on a bench or counter). Cue: place hands slightly wider than shoulder-width, lower until your sternum approaches the bench with elbows at ~45°, then press while consciously driving the hands inward to emphasize the pecs.

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