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Chest Out Hands Behind (Hold) Alternative

12 substitute exercises that target the same muscles

1
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
2
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
3
Punching Jack demonstration

Punching Jack
4
Standing Plate Press demonstration

Standing Plate Press
5
Standing Upright Shoulders Stretch demonstration

Standing Upright Shoulders Stretch
6
Hands Behind Head Chest Squeeze demonstration

Hands Behind Head Chest Squeeze
7
Superman Chest Stretch demonstration

Superman Chest Stretch
8
Corner Wall Chest Stretch demonstration

Corner Wall Chest Stretch
9
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
10
Bent Arm Chest Stretch demonstration

Bent Arm Chest Stretch
11
Elbow to Elbow demonstration

Elbow to Elbow
12
Bodyweight Standing Fly demonstration

Bodyweight Standing Fly

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 Out Hands Behind (Hold) trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Trapezius Lower Fibers Trapezius Middle Fibers

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