Downward Punch Alternative
12 substitute exercises that target the same muscles
Reverse Dip
Swimming Side Steps
Barbell Standing Military Press (Without Rack)
Standing Behind Neck Press
Kettlebell Seated One-Arm Military Press
Kettlebell Two-Arm Military Press
Kettlebell Bent Press
Barbell Standing Wide Military Press
Dumbbell Standing Overhead Press
Dumbbell Scott Press
Weighted Plate Standing Overhead Press
Dumbbell One-Arm Shoulder Press
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 Downward Punch trains
Primary Deltoid Lateral
Secondary Obliques Triceps Brachii
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