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Medicine Ball Push-Up Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
3
Raise Single Leg Push-Up demonstration

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

Modified Hindu Push-Up
5
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up
6
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
7
Reverse Push-Up demonstration

Reverse Push-Up
8
Push-Up Jack demonstration

Push-Up Jack
9
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
10
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
11
Ring Dip demonstration

Ring Dip
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 Medicine Ball Push-Up trains

Primary Deltoid Anterior Pectoralis Major Sternal Head Triceps Brachii

Secondary Obliques Rectus Abdominis Serratus Anterior

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