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Push-Up in Child Pose Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
3
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
4
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
5
Push-Up Jack demonstration

Push-Up Jack
6
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
7
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
8
Child Pose Push-Up demonstration

Child Pose Push-Up
9
Reverse Push-Up demonstration

Reverse Push-Up
10
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
11
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
12
Seal Push-Up demonstration

Seal 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 Push-Up in Child Pose trains

Primary Pectoralis Major Sternal Head Triceps Brachii

Secondary Deltoid Anterior Erector Spinae Gluteus Maximus

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