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PVC Figure 8 Alternative

12 substitute exercises that target the same muscles

1
Boxing Left Hook demonstration

Boxing Left Hook
2
Push and Rotate demonstration

Push and Rotate
3
Full Planche demonstration

Full Planche
4
Boxing Jab demonstration

Boxing Jab
5
Jab Crosses demonstration

Jab Crosses
6
Alternate Punching demonstration

Alternate Punching
7
Medicine Ball Catch and Overhead Throw demonstration

Medicine Ball Catch and Overhead Throw
8
Punching Jack demonstration

Punching Jack
9
Landmine Kneeling Squeeze Press demonstration

Landmine Kneeling Squeeze Press
10
Standing Plate Press demonstration

Standing Plate Press
11
Decline Kneeling Push-Up on Box demonstration

Decline Kneeling Push-Up on Box
12
Ring Decline Push-Up demonstration

Ring Decline 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 PVC Figure 8 trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Obliques Rectus Abdominis

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