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Down to Upward Dog Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Chaturanga Pose demonstration

Chaturanga Pose
3
Push-Up with Twist demonstration

Push-Up with Twist
4
Four Limbed Staff demonstration

Four Limbed Staff
5
Plank Push-Up Row demonstration

Plank Push-Up Row
6
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
7
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
8
Isometric Wipers demonstration

Isometric Wipers
9
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
10
Rotating Push-Up demonstration

Rotating Push-Up
11
Raise Single Leg Push-Up demonstration

Raise Single Leg 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 Down to Upward Dog trains

Primary Pectoralis Major Sternal Head Triceps Brachii

Secondary Deltoid Anterior Obliques Rectus Abdominis

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