Chest Fly Plyo Squat Alternative
12 substitute exercises that target the same muscles
Sitting Jack on a Padded Stool
Jump on Fit Box
Marching on Spot Press
Sprint
Assault Run
Barbell Split Clean
Long Distance Running
Kettlebell Hang Clean
Barbell Power Clean from Blocks
Walking on Treadmill
Walking
Walking on Incline Treadmill
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 Chest Fly Plyo Squat trains
Primary Pectoralis Major Clavicular Head Quadriceps
Secondary Deltoid Anterior Gastrocnemius Gluteus Maximus Hamstrings
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