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Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee Alternative

12 substitute exercises that target the same muscles

1
Full Planche demonstration

Full Planche
2
Boxing Jab demonstration

Boxing Jab
3
Pike to Cobra Push-Up demonstration

Pike to Cobra Push-Up
4
Seated Shoulder Flexor Depressor Retractor Stretch demonstration

Seated Shoulder Flexor Depressor Retractor Stretch
5
Jab Crosses demonstration

Jab Crosses
6
Medicine Ball Catch and Overhead Throw demonstration

Medicine Ball Catch and Overhead Throw
7
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
8
Alternate Punching demonstration

Alternate Punching
9
Boxing Left Hook demonstration

Boxing Left Hook
10
Pulsing Prayer Push demonstration

Pulsing Prayer Push
11
Decline Push-Up demonstration

Decline Push-Up
12
Standing Elbow Clap demonstration

Standing Elbow Clap

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 Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head

Secondary Rhomboids Trapezius Lower Fibers Trapezius Middle Fibers Triceps Brachii

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