Liftsmith

Ball push-up alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the ball push-up, best matches first.

  1. Push-upTrains the chest, same movement, no equipment.
  2. Ring push-upTrains the chest, same movement, needs gymnastic rings.
  3. Staggered push-upTrains the chest, same movement, no equipment.
  4. Standing cable chest pressTrains the chest, same movement, needs cable machine.
  5. Archer push-upTrains the chest, same movement, no equipment.
  6. Ball chest passTrains the chest, same movement.
  7. Band chest pressTrains the chest, same movement, needs resistance bands.
  8. Banded push-upTrains the chest, same movement, needs resistance bands.
  9. Barbell bench pressTrains the chest, same movement, needs barbell, flat bench and squat rack.
  10. Bottom push-up holdTrains the chest, same movement, no equipment.
  11. Cable bench pressTrains the chest, same movement, needs cable machine and flat bench.
  12. Deficit push-upTrains the chest, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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