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Roll Pec Foam Rolling Alternative

12 substitute exercises that target the same muscles

1
Standing Plate Press demonstration

Standing Plate Press
2
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
3
Punching Jack demonstration

Punching Jack
4
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
5
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
6
Band Low Chest Press demonstration

Band Low Chest Press
7
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
8
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch
9
Prayer Push demonstration

Prayer Push
10
Dumbbell Around Pullover demonstration

Dumbbell Around Pullover
11
Band Chest Fly demonstration

Band Chest Fly
12
Half Chest Fly demonstration

Half Chest Fly

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 Pec Foam Rolling trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Serratus Anterior

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