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Barbell Behind the Back Push Press Alternative

12 substitute exercises that target the same muscles

1
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
2
Barbell Overhead Squat demonstration

Barbell Overhead Squat
3
Barbell Snatch Balance demonstration

Barbell Snatch Balance
4
Barbell Full Clean demonstration

Barbell Full Clean
5
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
6
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
7
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
8
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
9
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
10
Barbell Clean and Press demonstration

Barbell Clean and Press
11
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
12
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross

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 Barbell Behind the Back Push Press trains

Primary Deltoid Anterior Deltoid Lateral Gluteus Maximus Quadriceps

Secondary Erector Spinae Gastrocnemius Hamstrings Soleus Trapezius Upper Fibers Triceps Brachii

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