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Prayer Push Alternative

12 substitute exercises that target the same muscles

1
Deep Push-Up demonstration

Deep Push-Up
2
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
3
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
4
Muscle-Up demonstration

Muscle-Up
5
Barbell Pullover-to-Press demonstration

Barbell Pullover-to-Press
6
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
7
Standing Plate Press demonstration

Standing Plate Press
8
Punching Jack demonstration

Punching Jack
9
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
10
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
11
Twist Push-Up demonstration

Twist Push-Up
12
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly

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 trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Serratus Anterior Triceps Brachii

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