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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
PVC Overhead Squat demonstration

PVC Overhead Squat
4
Butt Kick and Jumping Jack demonstration

Butt Kick and Jumping Jack
5
Kettlebell Double Jerk demonstration

Kettlebell Double Jerk
6
Kettlebell Clean and Jerk demonstration

Kettlebell Clean and Jerk
7
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise
8
Barbell Overhead Lunge demonstration

Barbell Overhead Lunge
9
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
10
Power Clean Thruster demonstration

Power Clean Thruster
11
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
12
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks

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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