10 Best Suspended Push-up Alternatives for Home and Gym

The Suspended Push-up is done lying face down. Ranked closest by our scoring: the Deep Push Up, the Push-up (On Stability Ball) and the Kettlebell Plyo Push-up. Two harder versions, the Superman Push-up and the Full Planche Push-up, are listed below as progressions rather than swaps.

Suspended Push-upWatch the Suspended Push-up

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

How to Do the Suspended Push-up

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

Pectorals, with triceps, shoulders, core · Bodyweight · Intermediate · Compound

  1. Find a suspension trainer and adjust it to an appropriate height.
  2. Stand facing away from the anchor point and hold the handles with an overhand grip.
  3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
  4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
  5. Push through your chest and arms to return to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best 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. 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. Deep Push UpPlay demonstration

    1. Deep Push Up

    86% match

    Pectorals · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Superman Push-upPlay demonstration

    Progression

    2. Superman Push-up

    89% match

    Pectorals · Advanced · Compound

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

    • Bodyweight
    How to perform it
    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. Push-up (On Stability Ball)Play demonstration

    3. Push-up (On Stability Ball)

    85% match

    Pectorals · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    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. Kettlebell Plyo Push-upPlay demonstration

    4. Kettlebell Plyo Push-up

    85% match

    Pectorals · Advanced · Compound

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

    • Kettlebell
    How to perform it
    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

Suspended Push-up FAQ

What muscles does Suspended Push-up work?

Suspended Push-ups primarily target the pectoralis major, with significant involvement from the anterior deltoids and triceps. The instability also forces the serratus anterior, rotator cuff, and core to activate for scapular control; cue scapular retraction then controlled protraction on each rep to feel those muscles engage.

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