Push and Rotate Alternative
12 substitute exercises that target the same muscles
Full Planche
Boxing Left Hook
Boxing Left Uppercut
Side Step Diagonal Punches
Cross Body Punch Jack
Handstand Walk
Boxing Jab
Forward Punch Toe Tap
Incline Shoulder Tap
Around the World Lying on Floor
Punching Jack
Decline Shoulder Tap
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 Push and Rotate trains
Primary Deltoid Anterior Pectoralis Major Clavicular Head Rectus Abdominis
Secondary Deltoid Lateral Obliques Serratus Anterior
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