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Step-Jack Overhead Press Alternative

12 substitute exercises that target the same muscles

1
Cluster demonstration

Cluster
2
Marching on Spot Press demonstration

Marching on Spot Press
3
Barbell Full Clean demonstration

Barbell Full Clean
4
Kettlebell Double Jerk demonstration

Kettlebell Double Jerk
5
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
6
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
7
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
8
Barbell Overhead Lunge demonstration

Barbell Overhead Lunge
9
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
10
Kettlebell Clean and Jerk demonstration

Kettlebell Clean and Jerk
11
Stepback with Corner Touch demonstration

Stepback with Corner Touch
12
PVC Overhead Squat demonstration

PVC Overhead Squat

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 Step-Jack Overhead Press trains

Primary Deltoid Anterior Quadriceps

Secondary Gastrocnemius Gluteus Maximus Serratus Anterior Triceps Brachii

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