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Elbow to Elbow 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
Bodyweight Standing Fly demonstration

Bodyweight Standing Fly
5
Standing Plate Press demonstration

Standing Plate Press
6
Bodyweight Standing Triangle Fly demonstration

Bodyweight Standing Triangle Fly
7
Standing Upright Shoulders Stretch demonstration

Standing Upright Shoulders Stretch
8
Seated Chest Clam demonstration

Seated Chest Clam
9
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
10
Bent Arm Chest Stretch demonstration

Bent Arm Chest Stretch
11
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
12
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch

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 to Elbow trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Deltoid Lateral

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