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Hands Release Push-Up 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
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
4
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
5
Push-Up to Side Plank demonstration

Push-Up to Side Plank
6
Push-Up Jack demonstration

Push-Up Jack
7
Plank Push-Up Row demonstration

Plank Push-Up Row
8
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
9
Rotate Push-Up demonstration

Rotate Push-Up
10
Reverse Push-Up demonstration

Reverse Push-Up
11
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
12
Isometric Wipers demonstration

Isometric Wipers

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 Hands Release Push-Up trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Rectus Abdominis Serratus Anterior Triceps Brachii

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