10 Best Push-ups With Feet Elevated Alternatives for Home Workouts

Push-ups With Feet Elevated are done lying face down. Ranked closest by our scoring: the Decline Push-up, the Push And Pull Bodyweight and the Push-up On Lower Arms. A harder version, the Wide-grip Chest Dip On High Parallel Bars, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Push-ups With Feet Elevated

Push-ups With Feet Elevated
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Push-ups With Feet Elevated
  1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
  3. Lower yourself until your chest almost touches the floor as you inhale.
  4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
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Ranked Push-ups With Feet Elevated Alternatives

10 substitutes, ranked by how closely each one matches Push-ups With Feet Elevated 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
    Decline Push-upPlay demonstration

    1. Decline Push-up

    95% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
    2. Keep your body in a straight line from head to toe, engaging your core muscles.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Push through your palms to extend your arms and 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 Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  2. Wide-grip Chest Dip On High Parallel BarsPlay demonstration

    Progression

    2. Wide-grip Chest Dip On High Parallel Bars

    89% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Position yourself on the parallel bars with your arms fully extended and your body suspended in the air.
    2. Lean forward slightly and lower your body by bending your elbows until your chest is just above the bars.
    3. Pause for a moment, 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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: hanging, not lying face down
  3. Push And Pull BodyweightPlay demonstration

    3. Push And Pull Bodyweight

    89% 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 Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  4. Push-up On Lower ArmsPlay demonstration

    4. Push-up On Lower Arms

    89% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the pectorals.

    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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  5. Drop Push

    5. Drop Push

    89% match
    • Pectorals
    • Other
    • Intermediate
    • Compound

    It still works the pectorals, through a different movement.

    How to perform this exercise
    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 Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    89% 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.
    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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  7. Pike-to-cobra Push-upPlay demonstration

    7. Pike-to-cobra Push-up

    89% 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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  8. Push-upPlay demonstration

    8. Push-up

    89% 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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  9. Push-up PlusPlay demonstration

    9. Push-up Plus

    89% 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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated
  10. Pushups

    10. Pushups

    88% 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
    • Primary muscle: pectorals, the same as Push-ups With Feet Elevated
    • Equipment: bodyweight only, the same as Push-ups With Feet Elevated
    • Body position: lying face down, the same as Push-ups With Feet Elevated

Push-ups With Feet Elevated FAQ

What muscles does Push-ups With Feet Elevated work?

Decline push-ups target the clavicular head of the pectoralis major, anterior deltoids, triceps, serratus anterior, and the core for spinal control. The decline angle increases upper-pec and anterior deltoid activation; cue: keep scapula retracted and core braced to maintain efficient force transfer.

Can I build muscle without doing Push-ups With Feet Elevated?

Yes. You can build chest mass using progressive overload with alternatives like weighted push-ups, dips, ring push-ups, and eccentric-focused reps. Emphasize full range of motion, controlled eccentrics, and pauses 1–2 inches above the ground to increase time under tension and pectoral activation.

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