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Child Pose Push-Up Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
3
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
4
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
5
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
6
Push-Up Jack demonstration

Push-Up Jack
7
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
8
Isometric Wipers demonstration

Isometric Wipers
9
Four Limbed Staff demonstration

Four Limbed Staff
10
Rotating Push-Up demonstration

Rotating Push-Up
11
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
12
Chaturanga Pose demonstration

Chaturanga Pose

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 Child Pose Push-Up trains

Primary Pectoralis Major Sternal Head Triceps Brachii

Secondary Deltoid Anterior Erector Spinae Gluteus Maximus Rectus Abdominis

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