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Press Under Alternative

12 substitute exercises that target the same muscles

1
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
2
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
3
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
4
Power Clean Thruster demonstration

Power Clean Thruster
5
Barbell Full Clean demonstration

Barbell Full Clean
6
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
7
Cluster demonstration

Cluster
8
Kettlebell One-Arm Clean and Jerk demonstration

Kettlebell One-Arm Clean and Jerk
9
Standing Power Throw demonstration

Standing Power Throw
10
Barbell Overhead Squat demonstration

Barbell Overhead Squat
11
Kettlebell One-Arm Snatch demonstration

Kettlebell One-Arm Snatch
12
Barbell Split Jerk demonstration

Barbell Split Jerk

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 Press Under trains

Primary Deltoid Anterior Quadriceps

Secondary Gluteus Maximus Trapezius Upper Fibers Triceps Brachii

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