10 Best Pushups Alternatives for Every Ability

Pushups are done lying face down. Ranked closest by our scoring: the Push-up On Lower Arms, the Drop Push and the Push-up Wide. Five harder versions, among them the Push-up and the Push-up Plus, are listed below as progressions rather than swaps.

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

Original Exercise: Pushups

Pushups
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Pushups
  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.
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Ranked Pushups Alternatives

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

    1. Push-up On Lower Arms

    99% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    It uses the same equipment and 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
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  2. Push-upPlay demonstration

    Progression

    2. Push-up

    99% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

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

    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
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  3. Drop Push

    3. Drop Push

    99% match
    • Pectorals
    • Other
    • Intermediate
    • Compound
    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 Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  4. Push-up Wide

    4. Push-up Wide

    98% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount 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 Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  5. Push-up PlusPlay demonstration

    Progression

    5. Push-up Plus

    98% 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
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  6. Push And Pull BodyweightPlay demonstration

    Progression

    6. Push And Pull Bodyweight

    98% 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 Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  7. Wide Hand Push UpPlay demonstration

    7. Wide Hand Push Up

    97% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. 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 sides.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  8. Drop Push UpPlay demonstration

    Progression

    8. Drop Push Up

    97% 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
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  9. Pike-to-cobra Push-upPlay demonstration

    Progression

    9. Pike-to-cobra Push-up

    97% 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
    • Movement: flat horizontal press, the same as Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
  10. Push Up On Bosu BallPlay demonstration

    10. Push Up On Bosu Ball

    96% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    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 Pushups
    • Primary muscle: pectorals, the same as Pushups
    • Equipment: bodyweight only, the same as Pushups
    • Body position: lying face down, the same as Pushups
    • Balance: harder to stay steady on than Pushups

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.

Pushups FAQ

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.

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