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Standing Plate Press Alternative

12 substitute exercises that target the same muscles

1
Punching Jack demonstration

Punching Jack
2
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
3
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
4
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
5
Deep Push-Up demonstration

Deep Push-Up
6
Muscle-Up demonstration

Muscle-Up
7
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
8
Full Planche Push-Up demonstration

Full Planche Push-Up
9
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
10
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
11
Barbell Pullover-to-Press demonstration

Barbell Pullover-to-Press
12
Ring Dip demonstration

Ring Dip

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 Standing Plate Press trains

Primary Deltoid Anterior Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Rectus Abdominis Triceps Brachii

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