10 Best Weighted Drop Push Up Alternatives for Chest Strength

Ranked Weighted Drop Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Drop 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. Plyo Kettlebell Pushups

   93% match

   • Pectorals
   • Kettlebell
   • Advanced
   • Compound

   Pick this when you want to work the pectorals with more balance to manage.

   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 Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying face down, the same as the Weighted Drop Push Up
   • Balance: harder to stay steady on than the Weighted Drop Push Up
2. Play demonstration

   2. Kettlebell Plyo Push-up

   92% match

   • Pectorals
   • Kettlebell
   • Advanced
   • Compound

   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 Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying face down, the same as the Weighted Drop Push Up
3. Play demonstration

   3. Deep Push Up

   91% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want an easier 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 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 Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying face down, the same as the Weighted Drop Push Up
4. Play demonstration

   4. Weighted Straight Bar Dip

   89% match

   • Pectorals
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, 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 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Weighted Drop Push Up
5. Play demonstration

   5. Chest Tap Push-up

   88% match

   • Pectorals
   • Bodyweight
   • Advanced
   • 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.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you lower yourself, tap your chest with your right hand.
   4. Push yourself back up to the starting position.
   5. Repeat the movement, this time tapping your chest with your left hand.
   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 Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Drop Push Up
6. 

   6. Reverse Band Bench Press

   88% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
   2. Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
   3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
   4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying on your back, not lying face down
7. Play demonstration

   7. Clap Push Up

   88% match

   • Pectorals
   • Bodyweight
   • Advanced
   • 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 body towards the ground by bending your elbows, keeping your core engaged.
   3. Push through your palms explosively to propel your body off the ground.
   4. While in mid-air, clap your hands together before landing back in 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

   • Movement: flat horizontal press, the same as the Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Weighted Drop Push Up
8. 

   8. Barbell Bench Press - Medium Grip

   87% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
   2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
   3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
   4. Repeat the movement for the prescribed amount of repetitions.
   5. When you are done, place the bar back in the rack.

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

   Why this matches

   • Movement: flat horizontal press, the same as the Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying on your back, not lying face down
9. Play demonstration

   9. Dumbbell Bench Press

   87% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
   2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
   3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
   4. Pause for a moment, then push the dumbbells back up to the starting position, fully 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 Weighted Drop Push Up
   • Primary muscle: pectorals, the same as the Weighted Drop Push Up
   • Equipment: free weights, the same as the Weighted Drop Push Up
   • Body position: lying on your back, not lying face down
10. 

    10. Bench Press With Chains

    87% match

    • Pectorals
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
    2. Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
    3. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

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

    Why this matches

    • Movement: flat horizontal press, the same as the Weighted Drop Push Up
    • Primary muscle: pectorals, the same as the Weighted Drop Push Up
    • Equipment: free weights, the same as the Weighted Drop Push Up
    • Body position: lying on your back, not lying face down