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Sitting Jack on a Padded Stool Alternative

12 substitute exercises that target the same muscles

1
Punching Jack demonstration

Punching Jack
2
Side Step Jack Punch demonstration

Side Step Jack Punch
3
Standing Plate Press demonstration

Standing Plate Press
4
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
5
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
6
Sitting Chest Clap on a Padded Stool demonstration

Sitting Chest Clap on a Padded Stool
7
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
8
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
9
Elbow to Elbow demonstration

Elbow to Elbow
10
Bodyweight Standing Fly demonstration

Bodyweight Standing Fly
11
Prayer Push Jump demonstration

Prayer Push Jump
12
Bodyweight Standing Elbow Touches (Hands on Neck) demonstration

Bodyweight Standing Elbow Touches (Hands on Neck)

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 Sitting Jack on a Padded Stool trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Quadriceps

Secondary Deltoid Anterior Deltoid Lateral Rectus Abdominis

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