10 Best Raise Single Arm Push-up Alternatives for Chest Strength

Ranked Raise Single Arm Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Raise Single Arm Push-up 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.

1. Best match

   

   1. Single-arm Push-up

   99% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
   2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
   3. Lower yourself by allowing the elbow to flex until you touch the ground.
   4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
2. Play demonstration

   2. Push-up (On Stability Ball)

   91% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   How to perform this exercise

   1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
   2. Extend your legs straight out behind you, balancing on your toes.
   3. Engage your core and lower your chest towards the ball 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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
3. Play demonstration

   3. Push-up Inside Leg Kick

   90% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

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

   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. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
   3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
   4. Lower your leg back down and repeat the push-up, then switch to the other leg.
   5. Continue alternating leg kicks with each push-up repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
   • Balance: easier to stay steady on than the Raise Single Arm Push-up
4. Play demonstration

   4. Push-up (Bosu Ball)

   90% 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 the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
   • Balance: easier to stay steady on than the Raise Single Arm Push-up
5. 

   5. Push-ups With Feet On An Exercise Ball

   90% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   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 an exercise ball. This will allow your body to be elevated.
   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
6. Play demonstration

   6. Push Up On Bosu Ball

   90% 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 the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
   • Balance: easier to stay steady on than the Raise Single Arm Push-up
7. 

   7. Push Up To Side Plank

   90% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Get into pushup position on the toes with your hands just outside of shoulder width.
   2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
   3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
   4. Lower the arm back to the floor for another pushup and then twist to the other side.
   5. Repeat the series, alternating each side, for 10 or more reps.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
8. Play demonstration

   8. 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

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
9. Play demonstration

   9. 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

   • Movement: flat horizontal press, the same as the Raise Single Arm Push-up
   • Primary muscle: pectorals, the same as the Raise Single Arm Push-up
   • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
   • Body position: lying face down, the same as the Raise Single Arm Push-up
   • Balance: easier to stay steady on than the Raise Single Arm Push-up
10. Play demonstration

    10. Push And Pull Bodyweight

    88% 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 the Raise Single Arm Push-up
    • Equipment: bodyweight only, the same as the Raise Single Arm Push-up
    • Body position: lying face down, the same as the Raise Single Arm Push-up
    • Balance: easier to stay steady on than the Raise Single Arm Push-up