10 Best Side Push-up Alternatives for Upper-Arm Strength

The Side Push-up is done lying face down. Ranked closest by our scoring: the Medicine Ball Close Grip Push Up, the Narrow Push-up On Exercise Ball and the Close-grip Push-up Off Of A Dumbbell. Two harder versions, the One Arm Dip and the Diamond Push-up, are listed below as progressions rather than swaps.

Side Push-upWatch the Side Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Side Push-up

The steps for the Side Push-up itself, so you can judge how close each substitute below really is.

Triceps, with shoulders, chest, core · Bodyweight · Intermediate · Compound

  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
  3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
  4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
  5. Lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions, then switch sides.

The 10 Best Side Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Side Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show 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. Medicine Ball Close Grip Push UpPlay demonstration

    1. Medicine Ball Close Grip Push Up

    88% match

    Triceps · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending 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 the Side Push-up
    • Primary muscle: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: lying face down, the same as the Side Push-up
  2. One Arm DipPlay demonstration

    Progression

    2. One Arm Dip

    89% match

    Triceps · Advanced · Compound

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

    • Bodyweight
    How to perform it
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Side Push-up
  3. Narrow Push-up On Exercise BallPlay demonstration

    3. Narrow Push-up On Exercise Ball

    88% match

    Triceps · Advanced · Compound

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

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball 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 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 Side Push-up
    • Primary muscle: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: lying face down, the same as the Side Push-up
  4. Close-grip Push-up Off Of A Dumbbell

    4. Close-grip Push-up Off Of A Dumbbell

    86% match

    Triceps · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a 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 Side Push-up
    • Primary muscle: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: lying face down, the same as the Side Push-up
    • Balance: easier to stay steady on than the Side Push-up
  5. Body-upPlay demonstration

    5. Body-up

    85% match

    Triceps · Intermediate · Compound

    Pick this when you want to work the triceps with less balance to manage.

    • Bodyweight
    How to perform it
    1. 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.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up 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: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: lying face down, the same as the Side Push-up
    • Balance: easier to stay steady on than the Side Push-up
  7. Triceps DipPlay demonstration

    7. Triceps Dip

    84% match

    Triceps · Intermediate · Compound

    The same equipment, done hanging instead.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Side Push-up
    • Equipment: bodyweight only, the same as the Side Push-up
    • Body position: hanging, not lying face down

Why You Might Need a Side Push-up Alternative

You may replace the Side Push-up for several reasons: shoulder or wrist pain, limited single-arm stability, insufficient strength, or lack of a suitable surface. Substitutes let you maintain triceps overload while reducing rotational load on the shoulder; for example, elevating hands reduces shoulder abduction moment and lowers compression at the glenohumeral joint. Use hand-placement cues, narrow grip for more triceps emphasis or elevated hands to lower intensity, to control elbow extension torque and the degree of long-head triceps activation. Progressive regressions preserve movement patterns while limiting painful ranges.

Side Push-up FAQ

What muscles does Side Push-up work?

The Side Push-up primarily targets the triceps through elbow extension while also engaging the anterior deltoid, pectoralis major/minor, serratus anterior, and obliques for stability. Cue: keep hips stacked and press through the palm to drive elbow extension and feel the triceps contract.

What is the best bodyweight alternative to Side Push-up?

The best bodyweight alternative is the diamond push-up because the narrow hand position increases elbow-extension demand on the triceps. Cue: form a diamond with thumbs and index fingers, keep elbows tucked, and lower under control to maximize triceps activation.

Can I build muscle without doing Side Push-up?

Yes, you can build triceps mass using progressive overload with alternatives like dips, close-grip push-ups, and eccentrically slowed reps. Cue: use a 3–4 second eccentric tempo and full elbow extension to increase time under tension and stimulate hypertrophy.

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