Push-Up Alternatives
The push-up is the most accessible chest exercise. From a plank position, you lower your body until your chest nearly touches the floor, then push back up. It trains chest, triceps, and core stability simultaneously.
Primary Muscles
Chest
Equipment Needed
Bodyweight
Difficulty Level
Beginner
Best Overall Alternative
Dumbbell Bench Press
IntermediateProvides the same horizontal pressing pattern as push-ups but allows for easier progressive overload by simply increasing dumbbell weight as you get stronger.
Other Push-Up Alternatives
Adding bands maintains the push-up movement pattern while providing adjustable resistance that increases at the top where you're strongest, perfect for progressive overload.
The king of pressing movements allows you to lift heavier weight than push-ups, building maximum strength and muscle mass through the same horizontal pressing pattern.
Best Overall Variation
Diamond Push-Up
IntermediateHands are placed close together in a diamond shape directly under the chest, which shifts the load heavily onto the triceps. The narrower hand placement also increases the range of motion at the elbow.
Other Push-Up Variations
Feet are elevated on a bench or step, shifting more body weight onto the hands and increasing the angle of push. This targets the upper chest and front delts more than a standard push-up, similar to an incline press.