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Jab Crosses Alternative

12 substitute exercises that target the same muscles

1
Full Planche demonstration

Full Planche
2
Boxing Jab demonstration

Boxing Jab
3
Medicine Ball Catch and Overhead Throw demonstration

Medicine Ball Catch and Overhead Throw
4
Pike to Cobra Push-Up demonstration

Pike to Cobra Push-Up
5
Boxing Left Hook demonstration

Boxing Left Hook
6
Handstand Walk demonstration

Handstand Walk
7
Muscle-Up demonstration

Muscle-Up
8
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
9
Handstand Push-Up demonstration

Handstand Push-Up
10
Landmine Kneeling Squeeze Press demonstration

Landmine Kneeling Squeeze Press
11
Frog Planche demonstration

Frog Planche
12
Alternate Punching demonstration

Alternate Punching

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 Jab Crosses trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head Triceps Brachii

Secondary Obliques Rectus Abdominis Serratus Anterior

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