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Roll Ball Pectoral Release Alternative

12 substitute exercises that target the same muscles

1
Hands Behind Head Chest Squeeze demonstration

Hands Behind Head Chest Squeeze
2
Weighted Svend Press demonstration

Weighted Svend Press
3
Band Low Chest Press demonstration

Band Low Chest Press
4
Superman Chest Stretch demonstration

Superman Chest Stretch
5
Dumbbell Alternate Bench Press (High Start) demonstration

Dumbbell Alternate Bench Press (High Start)
6
Barbell Pullover-to-Press demonstration

Barbell Pullover-to-Press
7
Dumbbell Around Pullover demonstration

Dumbbell Around Pullover
8
Lever Outdoor Seated Chest Press demonstration

Lever Outdoor Seated Chest Press
9
Standing Plate Press demonstration

Standing Plate Press
10
Roll Pec Foam Rolling demonstration

Roll Pec Foam Rolling
11
Ring Push-Up to Side Plank demonstration

Ring Push-Up to Side Plank
12
Prayer Chest Squeeze demonstration

Prayer Chest Squeeze

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 Roll Ball Pectoral Release trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

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