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Prayer Chest Squeeze Alternative

12 substitute exercises that target the same muscles

1
Hands Behind Head Chest Squeeze demonstration

Hands Behind Head Chest Squeeze
2
Superman Chest Stretch demonstration

Superman Chest Stretch
3
Deep Push-Up demonstration

Deep Push-Up
4
Seated Chest Clam demonstration

Seated Chest Clam
5
Bodyweight Standing Elbow Touches (Hands on Neck) demonstration

Bodyweight Standing Elbow Touches (Hands on Neck)
6
Pulsing Chest Crossovers demonstration

Pulsing Chest Crossovers
7
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
8
Chest Pressdown demonstration

Chest Pressdown
9
Elbow to Elbow demonstration

Elbow to Elbow
10
Bodyweight Standing Straight Arm Chest Fly demonstration

Bodyweight Standing Straight Arm Chest Fly
11
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
12
Twist Push-Up demonstration

Twist Push-Up

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 Prayer Chest Squeeze trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

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