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Prayer Push Jump Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Dumbbell Burpee demonstration

Dumbbell Burpee
3
Burpees demonstration

Burpees
4
Side Step Jack Punch demonstration

Side Step Jack Punch
5
Stepback with Push demonstration

Stepback with Push
6
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
7
Side Kick Burpee demonstration

Side Kick Burpee
8
Stepback with Corner Touch demonstration

Stepback with Corner Touch
9
Sitting Jack on a Padded Stool demonstration

Sitting Jack on a Padded Stool
10
Push-Up Jack demonstration

Push-Up Jack
11
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
12
Modified Hindu Push-Up demonstration

Modified Hindu 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 Push Jump trains

Primary Pectoralis Major Sternal Head Quadriceps

Secondary Deltoid Anterior Gastrocnemius Gluteus Maximus Rectus Abdominis Triceps Brachii

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