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Medicine Ball Catch and Overhead Throw Alternative

12 substitute exercises that target the same muscles

1
Full Planche demonstration

Full Planche
2
Boxing Jab demonstration

Boxing Jab
3
Pike to Cobra Push-Up demonstration

Pike to Cobra Push-Up
4
Jab Crosses demonstration

Jab Crosses
5
Muscle-Up demonstration

Muscle-Up
6
Handstand Walk demonstration

Handstand Walk
7
Boxing Left Hook demonstration

Boxing Left Hook
8
Alternate Punching demonstration

Alternate Punching
9
Full Planche Push-Up demonstration

Full Planche Push-Up
10
Kipping Handstand Push-Up demonstration

Kipping Handstand Push-Up
11
Handstand Push-Up against the Wall demonstration

Handstand Push-Up against the Wall
12
Standing Plate Press demonstration

Standing Plate Press

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 Medicine Ball Catch and Overhead Throw trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head Triceps Brachii

Secondary Erector Spinae Latissimus Dorsi Obliques Rectus Abdominis

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