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Alternate Punching Alternative

12 substitute exercises that target the same muscles

1
Full Planche demonstration

Full Planche
2
Boxing Jab demonstration

Boxing Jab
3
Boxing Left Hook demonstration

Boxing Left Hook
4
Pike to Cobra Push-Up demonstration

Pike to Cobra Push-Up
5
Jab Crosses demonstration

Jab Crosses
6
Push and Rotate demonstration

Push and Rotate
7
Medicine Ball Catch and Overhead Throw demonstration

Medicine Ball Catch and Overhead Throw
8
Punching Jack demonstration

Punching Jack
9
Decline Push-Up Against Wall demonstration

Decline Push-Up Against Wall
10
Decline Push-Up demonstration

Decline Push-Up
11
Standing Plate Press demonstration

Standing Plate Press
12
Pulsing Prayer Push demonstration

Pulsing Prayer Push

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Alternate Punching trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Obliques Rectus Abdominis Triceps Brachii

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