10 Best Pushups Alternatives for Every Ability
If you can't do pushups, replace them with incline pushups, banded chest presses, dumbbell floor presses, bench dips, or single-arm chest presses. Focus on horizontal adduction and scapular control; cue a straight plank line and a controlled 2–3 second eccentric to preserve pectoral activation and protect your shoulders.
Original Exercise: Pushups
How to Perform Pushups
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Pushups Alternatives
1. Drop Push
98.7% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- 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.
2. Drop Push Up
97% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, quickly drop your knees to the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
3. Chest Tap Push-up (male)
92.8% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower yourself, tap your chest with your right hand.
- Push yourself back up to the starting position.
- Repeat the movement, this time tapping your chest with your left hand.
4. Clock Push-up
92.6% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
5. Clap Push Up
92.2% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push through your palms explosively to propel your body off the ground.
- While in mid-air, clap your hands together before landing back in the starting position.
- Repeat for the desired number of repetitions.
6. Chest Dip On Straight Bar
89.6% MatchHow to perform this exercise
- Grab the parallel bars with your palms facing down and your arms fully extended.
- Bend your knees and cross your ankles.
- Lower your body by bending your arms until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
7. Archer Push Up
85.8% MatchHow to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm out to the side.
8. Body-up
84.4% MatchHow to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
9. Deep Push Up
84.1% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
10. Decline Push-up
83.1% MatchHow to perform this exercise
- Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
- Keep your body in a straight line from head to toe, engaging your core muscles.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Pushups Alternative
You may need pushup alternatives for shoulder pain, limited core strength, or simply to progress. Pushups require coordinated scapular protraction-retraction and load the clavicular and sternal fibers of the pectoralis major. Substitutes let you change the press angle, reduce compressive shoulder load, or isolate the chest for hypertrophy. For example, incline pushups shift load toward the upper chest and reduce absolute load on the glenohumeral joint; perform them with hands elevated and elbows at ~45 degrees. Banded presses allow variable resistance and keep tension through horizontal adduction, which targets the same movement pattern without maximal bodyweight compression.
How to Choose the Right Substitute
Choose a substitute based on your goal, injury history, and available equipment. For strength, pick a move you can progressively overload: use heavier bands, add reps, or advance from incline pushups to flat presses. For rehab or shoulder pain, prioritize exercises that limit end-range external rotation and keep elbows tucked to about 45 degrees. For hypertrophy, emphasize time under tension: use 3–4 second eccentrics and full horizontal adduction. Always cue scapular stability—pack the shoulder blades—and maintain a neutral spine to ensure pectoral activation and safe force transfer.
Frequently Asked Questions
What muscles does Pushups work?
Pushups primarily target the pectoralis major (both clavicular and sternal fibers) while engaging the anterior deltoid and triceps. They also recruit the serratus anterior for scapular protraction and the core for anti-extension stability.
What is the best bodyweight alternative to Pushups?
Incline pushups are the best bodyweight alternative for most people because they preserve the horizontal adduction pattern while reducing load. Perform them with hands on a bench at a 30–45 degree angle, keep elbows at ~45 degrees, and lower with a controlled 2–3 second eccentric to maximize pectoral activation.
Can I build muscle without doing Pushups?
Yes. You can develop chest muscle with other pressing variations that provide progressive overload and full horizontal adduction, such as banded presses or dumbbell floor presses. Emphasize controlled eccentrics, progressive resistance, and consistent range of motion to drive hypertrophy.
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