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Muscle-Up Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
2
Plank Push-Up Row demonstration

Plank Push-Up Row
3
Barbell Pullover-to-Press demonstration

Barbell Pullover-to-Press
4
Deep Push-Up demonstration

Deep Push-Up
5
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
6
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
7
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
8
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
9
Ring Dip demonstration

Ring Dip
10
Full Planche Push-Up demonstration

Full Planche Push-Up
11
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
12
Ring Push-Up to Side Plank demonstration

Ring Push-Up to Side Plank

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 Muscle-Up trains

Primary Latissimus Dorsi Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Triceps Brachii

Secondary Biceps Brachii Deltoid Anterior Obliques Rectus Abdominis Rhomboids Serratus Anterior Trapezius Lower Fibers

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