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Push-Up Jack Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
3
Modified Hindu Push-Up demonstration

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

Raise Single Leg Push-Up
5
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
6
Spider Crawl Push-Up demonstration

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

Bodyweight Kneeling Push-Up Row
8
Reverse Push-Up demonstration

Reverse Push-Up
9
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
10
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up
11
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
12
Ring Dip demonstration

Ring Dip

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 Jack trains

Primary Deltoid Anterior Pectoralis Major Sternal Head Triceps Brachii

Secondary Gluteus Maximus Latissimus Dorsi Quadriceps Rectus Abdominis Serratus Anterior

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