4 Best Alternatives to Push Ups (with Pictures!)

While most would think the push-up to be an irreplaceable exercise, there are actually a number of alternative movements that play much the same role as the push-up - and even excel beyond it, in certain respects.

Whether it be for the purposes of focusing on a certain muscle more, or simply because the exerciser finds push-ups uncomfortable - there is likely an alternative that fits any training needs perfectly.

The best alternatives to the push-up are the bodyweight dip and the bench dip, although variations on the conventional push-up can also be used as alternatives if needed - as well as several weighted or machine exercises, if applicable.

What are Push-Ups?

Push-ups are a multi-joint compound exercise primarily performed with only the exerciser’s own body as the source of resistance. Push-ups are favored by at-home exercisers and calisthenics athletes alike for its simplicity and high capacity for training volume.

Though dozens of variations have been developed, the conventional push-up remains the most commonly utilized bodyweight chest exercise, and has been cemented as an effective upper body exercise for building mass and functional fitness.

What Muscles Do Push-Ups Work?

Push-ups primarily train the triceps, anterior deltoid head and the muscles of the pectorals - although they are also incidentally used to train the serratus anterior and core as secondary targets.

Why Should Push-Ups be Alternated Out?

In truth, most exercisers do not wish to alternate out the push-up. It is an all-around solid bodyweight exercise with a forgiving set of mechanics and a relatively low risk of injury.

However, those that do often find the exercise to be at odds with their conditioning - either as a result of excessive volume causing irritation in the wrists and shoulders, or because they have reached a level of training that surpasses the intensity of conventional push-ups.

For the former group, the best approach to take is to take time away from training and to restructure their training program (hence the need for an alternative), whereas the latter group will require a progression from the push-up so as to continue the intensity of their training.

It is important to differentiate which group an exerciser belongs to, as either will require entirely separate alternative exercises.

How to Pick the Right Push-Up Alternative

Picking the right substitute to the push-up will require more than just a passing similarity; it must meet the needs of the training program and the exerciser themselves. 

This means that it should match (in part) the muscular recruitment pattern of push-ups, have the same intensity called for by the training program, and account for the exerciser’s personal preferences.

While exercises of a compound nature that train the chest, deltoids and triceps may be numerous, one may note that the number of possible alternatives to the push-up begins to narrow once they account for factors like intensity, specificity of training or even available equipment.

Keeping these factors in mind, the exerciser should ideally pick an exercise that is of an appropriate intensity for their training experience, one that matches the equipment they have available, and above all - one that allows for progression to continue.

Push-Up Variations

For exercisers who wish to retain the majority of the push-up’s characteristics, the best approach is to pick a variation of the push-up, as using an alternative often requires alterations be made to the training program, and can come with their own disadvantages as well.

Picking a variation (instead of a substitute) will ensure that the major characteristics and functions of the push-up are preserved within the workout while nonetheless still accounting for the exerciser’s needs.

1. Weighted Push-Ups

In the case of calisthenic athletes that have surpassed using the push-up as a source of training intensity, one possible route is to add additional resistance to the exercise through wearable weights. 

In all other aspects, weighted push-ups are identical to the conventional push-up - the sole difference is the addition of further weight through equipment like weighted vests, plates or even with the use of certain types of exercise machines.

2. Knee-Ups

On the opposite end of the spectrum, novice exercisers that find the conventional push-up to be too difficult may wish to make the exercise easier by performing it on their knees instead. 

This effectively reduces the amount of the body’s weight that is loaded onto the muscles of the upper body, as well as eliminates much of the core strength needed to maintain the push-up stance in the first place.

3. Clapping Push-Ups

For athletes or intermediate exercisers seeking greater upper body explosiveness; the conventional push-up may be modified in such a way that muscular power and speed become the defining benefit of the movement, rather than simply hypertrophy or gross physical strength.

The clapping push-up is simply a conventional push-up performed with the latter half of the repetition executed in an explosive manner - specifically with the exerciser launching themselves off the floor and clapping their hands together before returning to the starting stance.

This creates a greater focus on the fast-twitch fibers of the upper body’s musculature, reinforcing the sort of physical abilities needed by athletes and functional fitness enthusiasts.

Push Up Alternatives

1. Dips

Another classic bodyweight exercise considered to be the main alternative to push-ups; bodyweight dips are a multi-joint compound exercise performed in the same manner (and for the same purposes) as the regular push-up.

Unlike push-ups however, dips feature a higher barrier of entry on account of their greater muscular recruitment and form complexity, and as such are more appropriate for intermediate level athletes seeking a somewhat more intense substitute exercise.

Muscles Worked by Dips

Dips train the deltoids, triceps brachii and pectoral muscles - all to the same extent as push-ups, if not moreso.

Benefits as a Push-Up Alternative

Dips boast the benefit of being mechanically similar to push-ups, though with a far greater level of intensity per repetition, meaning that they are not only more effective at building size and strength, but will also save time and joint strain.

Furthermore, dips are an excellent way of progressing towards more complex calisthenic movements like the planche or muscle-up - both of which are considerably farther from the push-up.

How-to:

To perform a repetition of the dip, the exerciser must suspend themselves off the ground between two parallel bars. The arms should be nearly-fully extended and the shoulders neutrally rotated.

Contracting the core, the exerciser will then bend at the elbows and lower themselves between the two parallel bars, stopping once the elbows are nearly parallel with the shoulders.

From this depth, the exerciser then squeezes their chest muscles and pushes through their hands, returning to the starting stance and thereby completing the repetition.

2. Tricep Dips

Also known as bench dips - tricep dips are a bodyweight exercise performed with the use of a bench or chair. 

As a push-up substitute, they are perfect for home exercisers that wish to place greater focus on their triceps brachii, or as an accessory movement to any upper-body compound exercise of a similar nature.

Much like the push-up, tricep dips target the arms, shoulders and chest with high volume and a relatively low level of resistance - allowing for a safe and accessible exercise that even novices can pick up.

Muscles Worked by Tricep Dips

Tricep dips will train all three heads of the deltoids, the triceps brachii, the latissimus dorsi, the trapezius and the pectoral muscles.

Benefits as a Push-Up Alternative

Tricep dips may be considered a direct substitute to conventional push-ups, as they share a similar level of intensity and non-muscular strain.

This can be a boon for exercisers who have trouble performing push-ups correctly, allowing them to retain the same muscular recruitment pattern without necessarily needing to use the same mechanics as a push-up.

Furthermore, the greater emphasis placed on the triceps brachii can allow exercisers to shift their training focus away from the pectoral muscles - something often needed in intermediate calisthenic programs.

How-to:

To perform a repetition of tricep dips, the exerciser will face away from an exercise bench, palms set behind them and the legs extended forwards.

The fingers should be pointing in the same direction as the torso, and the elbows extended so as to suspend the body over the floor.

From this stance, the exerciser will bend at the elbows and lower their torso towards the ground, taking care not to move the legs. 

Once the shoulders are approximately parallel to the elbows, the exerciser will then push through their palms, returning to the starting position and thereby completing the repetition.

3. Barbell Bench Press

For exercisers wishing to make the switch to free weight exercises, there are few push-up alternatives as effective as the barbell bench press. 

Featuring the same muscular recruitment pattern, the bench press acts as both a progression step and alternative to push-ups, allowing exercisers to take their training to the next level or otherwise alter it in certain respects.

Muscles Worked by the Bench Press

The barbell bench press will train the pectoral muscles, triceps brachii and the deltoids to a high level of intensity. However, unlike push-ups, the bench press will not necessarily recruit the core or serratus anterior to any meaningful capacity.

Benefits as a Push-Up Alternative

While the most obvious difference between the bench press and the push-up is the usage of free weights, the bench press also inverts the position of the exerciser - meaning that less core stabilization is needed, and that far more focus is placed on the muscles of the upper body.

Furthermore, the bench press allows for greater freedom of programming.

Unlike push-ups where the exercise is limited by the weight of the person performing it, the bench press may have its resistance reduced or increased as needed - allowing for incremental progression, deloading and any number of other programming strategies.

How-to:

Lying atop a bench within a barbell rack, the exerciser will set their hands slightly wider than shoulder width apart along a loaded barbell, ensuring that their shoulder blades are fully retracted and that the lower back is neutrally curved.

Unracking the barbell, the exerciser will then bend at the elbows and flex their pectoral muscles, lowering the bar until it touches their chest or sternum.

From this point, the exerciser will complete the repetition by pushing through the palms of their hands and extending their elbows once more, stopping once the barbell is suspended over their torso once again.

4. Machine Chest Press

For exercisers seeking out a more machine-based training stimulus than what the push-up can offer, turning to the machine chest press might be the perfect alternative exercise.

Much like conventional push-ups, the machine chest press is a multi-joint compound exercise used to build both mass and strength in the muscles of the upper body.

Where the two exercises differ, however, is in the nature of the resistance of the machine press.

Muscles Worked by Machine Chest Press

The machine chest press works the anterior deltoid head, triceps brachii and pectoralis muscles in a dynamic and highly targeted fashion. 

Unlike other compound exercises, the machine chest press makes little to no use of stabilizer muscle groups due to its machine-based nature, allowing more energy and focus to be diverted towards recruitment of the primary mover muscles.

Benefits as a Push-Up Alternative

Not only does the machine chest press allow for greater specificity and focus to be placed on the aforementioned muscles, but it also allows for more adjustability and versatility to be achieved in the workout - all as a result of the features that are built into the chest press machine itself.

In addition, the machine chest press features significantly less impact and risk of injury than other upper body compound exercises, and is occasionally employed as a rehabilitative exercise due to these very benefits.

How-to:

Sitting with their back to the padded section of the machine, the exerciser will grip both handles before them, ensuring that the chest is pushed out, the shoulders rolled back and the shoulder blades are retracted for the safest possible repetition.

Once in the proper stance, the exerciser will then continue by pushing the handles away from their chest, squeezing their pectoral muscles as they do so. 

When the arms have reached a state of full extension, they will simply reverse the motion, returning the handles to their original position and thereby completing the repetition.

A Few Reminders

Keep in mind that even if you’ve found the right alternative to suit your needs, proper programming and form are still an essential. Ensure that your workout doesn’t involve too much (or too little) training volume, and that you’ve thoroughly studied the chosen alternative prior to attempting it.

References:

1. Tillaar RVD. Comparison of Kinematics and Muscle Activation between Push-up and Bench Press. Sports Med Int Open. 2019 Sep 5;3(3):E74-E81. doi: 10.1055/a-1001-2526. PMID: 31508485; PMCID: PMC6728153.

2. McKenzie, Alec, Zachary Crowley-McHattan, Rudi Meir, John Whitting, and Wynand Volschenk. 2022. "Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?" International Journal of Environmental Research and Public Health 19, no. 20: 13211. https://doi.org/10.3390/ijerph192013211