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Prone Press Swan Alternative

12 substitute exercises that target the same muscles

1
Puppy Pose demonstration

Puppy Pose
2
W to Y Superman demonstration

W to Y Superman
3
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
4
Swing Back demonstration

Swing Back
5
Lying Around the World demonstration

Lying Around the World
6
Barbell Full Clean demonstration

Barbell Full Clean
7
Superman Row demonstration

Superman Row
8
Cobra Stretch demonstration

Cobra Stretch
9
Around the World Superman Hold demonstration

Around the World Superman Hold
10
Reverse Plank demonstration

Reverse Plank
11
Alternating Superman demonstration

Alternating Superman
12
Cobra Yoga Pose demonstration

Cobra Yoga Pose

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 Prone Press Swan trains

Primary Erector Spinae

Secondary Deltoid Anterior Latissimus Dorsi Trapezius Lower Fibers Triceps Brachii

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