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Chest Raise and Rotate Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Hook demonstration

Boxing Left Hook
2
Boxing Jab demonstration

Boxing Jab
3
Alternate Punching demonstration

Alternate Punching
4
Punching Jack demonstration

Punching Jack
5
Push and Rotate demonstration

Push and Rotate
6
Jab Crosses demonstration

Jab Crosses
7
Overhead Clap demonstration

Overhead Clap
8
Arm Double Crossover demonstration

Arm Double Crossover
9
Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee demonstration

Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee
10
Around the World Lying on Floor demonstration

Around the World Lying on Floor
11
Medicine Ball Catch and Overhead Throw demonstration

Medicine Ball Catch and Overhead Throw
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 Chest Raise and Rotate trains

Primary Pectoralis Major Clavicular Head

Secondary Deltoid Anterior Obliques

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