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Elbow Lift to Prayer Push Alternative

12 substitute exercises that target the same muscles

1
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
2
Punching Jack demonstration

Punching Jack
3
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
4
Standing Plate Press demonstration

Standing Plate Press
5
Arm Crossover demonstration

Arm Crossover
6
Overhead Clap demonstration

Overhead Clap
7
Arm Double Crossover demonstration

Arm Double Crossover
8
Around the World Lying on Floor demonstration

Around the World Lying on Floor
9
Standing Elbow Clap demonstration

Standing Elbow Clap
10
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
11
Elbow Fly and Palm Press demonstration

Elbow Fly and Palm Press
12
Diagonal Front Scoop Raise demonstration

Diagonal Front Scoop Raise

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 Elbow Lift to Prayer Push trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Pectoralis Major Sternal Head Trapezius Upper Fibers

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