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Stepback with Push Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Burpees demonstration

Burpees
3
Dumbbell Burpee demonstration

Dumbbell Burpee
4
Side Step Jack Punch demonstration

Side Step Jack Punch
5
Prayer Push Jump demonstration

Prayer Push Jump
6
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
7
Sitting Jack on a Padded Stool demonstration

Sitting Jack on a Padded Stool
8
Push-Up Jack demonstration

Push-Up Jack
9
Spider Crawl Push-Up demonstration

Spider Crawl Push-Up
10
Side Kick Burpee demonstration

Side Kick Burpee
11
Chaturanga Pose demonstration

Chaturanga Pose
12
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up

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 Stepback with Push trains

Primary Pectoralis Major Sternal Head Quadriceps

Secondary Deltoid Anterior Gluteus Maximus Rectus Abdominis Triceps Brachii

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