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

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Incline Push-up (On Box)

   95% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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. Play demonstration

   2. Incline Push-up

   87% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   The same equipment, done lying face down instead.

   How to perform this exercise

   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
3. 

   3. Incline Push-up Medium

   87% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands on the bar, with your hands about shoulder width apart.
   3. Position your feet back from the bar with arms and body straight. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   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. Play demonstration

   4. Kneeling Push-up

   86% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   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)
5. 

   5. Incline Push-up Wide

   85% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands on the bar, with your hands wider than shoulder width.
   3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   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
6. Play demonstration

   Progression

   6. Incline Push Up Depth Jump

   83% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   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)
7. Play demonstration

   Progression

   7. Modified Hindu Push-up

   82% 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 hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to 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

   • 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)
   • Balance: harder to stay steady on than the Push-up (Wall)
8. Play demonstration

   Progression

   8. Incline Reverse Grip Push-up

   82% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place your hands on the edge of a bench 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 bench by bending your elbows, keeping them close to your sides.
   4. Pause for a moment at the bottom, then 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

   • 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
9. 

   Progression

   9. Incline Push-up Reverse Grip

   81% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
   2. Place your hands on the bar palms up, with your hands about shoulder width apart.
   3. Position your feet back from the bar with arms and body straight. This will be your starting position.
   4. Keeping your body straight, lower your chest to the bar by bending the arms.
   5. Return to the starting position by extending the elbows, pressing yourself back up.

   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)
10. Play demonstration

    10. Isometric Chest Squeeze

    77% match

    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. 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)