10 Best Suspended Push-up Alternatives for Home and Gym

Ranked Suspended Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Suspended 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Deep Push Up

   86% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it 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 body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
   3. Push through your palms to extend your arms and return to the starting position.
   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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: free weights, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
2. Play demonstration

   Progression

   2. Superman Push-up

   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. 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, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
3. Play demonstration

   3. Push-up (On Stability Ball)

   85% 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
4. Play demonstration

   4. Kettlebell Plyo Push-up

   85% match

   • Pectorals
   • Kettlebell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
   2. Lower your chest towards the ground, keeping your elbows close to your body.
   3. Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
   4. Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: free weights, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
5. 

   5. Plyo Kettlebell Pushups

   84% match

   • Pectorals
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
   2. Begin by lowering yourself as low as you can, keeping your back straight.
   3. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: free weights, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
   • Balance: easier to stay steady on than the Suspended Push-up
6. Play demonstration

   6. Push-up (Bosu Ball)

   84% 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
   • Balance: easier to stay steady on than the Suspended Push-up
7. 

   7. Push-ups With Feet On An Exercise Ball

   84% 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
8. Play demonstration

   Progression

   8. Full Planche Push-up

   84% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
   2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
   3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
   4. Continue to lower your body until your chest is just above the ground.
   5. Push through your hands and extend your arms to lift your body back up to the starting position.
   6. Maintain a straight line from your head to your heels throughout the movement.
   7. 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
9. Play demonstration

   9. Push Up On Bosu Ball

   84% 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 Suspended Push-up
   • Primary muscle: pectorals, the same as the Suspended Push-up
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, the same as the Suspended Push-up
   • Balance: easier to stay steady on than the Suspended Push-up
10. Play demonstration

    10. Drop Push Up

    83% 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 Suspended Push-up
    • Primary muscle: pectorals, the same as the Suspended Push-up
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: lying face down, the same as the Suspended Push-up