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Full Planche Push-Up Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Plank Push-Up Row demonstration

Plank Push-Up Row
3
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
4
Push-Up Jack demonstration

Push-Up Jack
5
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
6
Push-Up to Side Plank demonstration

Push-Up to Side Plank
7
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
8
Isometric Wipers demonstration

Isometric Wipers
9
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
10
Rotating Push-Up demonstration

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

Bodyweight Kneeling Push-Up Row
12
Frog Planche demonstration

Frog Planche

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 Full Planche Push-Up trains

Primary Deltoid Anterior Pectoralis Major Sternal Head Rectus Abdominis Triceps Brachii

Secondary Erector Spinae Gluteus Maximus Latissimus Dorsi Serratus Anterior

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