← All exercises

Ring Split Fly Alternative

12 substitute exercises that target the same muscles

1
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
2
Full Planche Push-Up demonstration

Full Planche Push-Up
3
Ring Dip demonstration

Ring Dip
4
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
5
Rotate Push-Up demonstration

Rotate Push-Up
6
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
7
Push-Up to Side Plank demonstration

Push-Up to Side Plank
8
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
9
Boxing Right Hook demonstration

Boxing Right Hook
10
Push-Up Jack demonstration

Push-Up Jack
11
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
12
Raise Single Leg Push-Up demonstration

Raise Single Leg 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 Ring Split Fly trains

Primary Deltoid Anterior Pectoralis Major Sternal Head

Secondary Latissimus Dorsi Obliques Rectus Abdominis Rhomboids Trapezius Middle Fibers Trapezius Upper Fibers Triceps Brachii

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.