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Push-Up on Forearms Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Chaturanga Pose demonstration

Chaturanga Pose
3
Four Limbed Staff demonstration

Four Limbed Staff
4
Frog Planche demonstration

Frog Planche
5
Plank Push-Up Row demonstration

Plank Push-Up Row
6
Isometric Wipers demonstration

Isometric Wipers
7
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
8
Rotating Push-Up demonstration

Rotating Push-Up
9
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
10
Handstand Walk demonstration

Handstand Walk
11
Full Planche demonstration

Full Planche
12
Dip Leg Raise on Padded Stool Supported demonstration

Dip Leg Raise on Padded Stool Supported

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 on Forearms trains

Primary Rectus Abdominis Triceps Brachii

Secondary Deltoid Anterior Obliques Pectoralis Major Sternal Head

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