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Bodyweight Muscle-Up Alternative

12 substitute exercises that target the same muscles

1
Muscle-Up demonstration

Muscle-Up
2
Plank Push-Up Row demonstration

Plank Push-Up Row
3
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
4
Full Planche Push-Up demonstration

Full Planche Push-Up
5
Ring Dip demonstration

Ring Dip
6
Push-Up Jack demonstration

Push-Up Jack
7
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
8
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
9
Reverse Push-Up demonstration

Reverse Push-Up
10
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
11
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up
12
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up

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 Bodyweight Muscle-Up trains

Primary Deltoid Anterior Latissimus Dorsi Pectoralis Major Sternal Head Triceps Brachii

Secondary Biceps Brachii Rhomboids Serratus Anterior Trapezius Lower Fibers

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