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Superman Push-Up Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
3
Push-Up to Side Plank demonstration

Push-Up to Side Plank
4
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
5
Chaturanga Pose demonstration

Chaturanga Pose
6
Four Limbed Staff demonstration

Four Limbed Staff
7
Plank Push-Up Row demonstration

Plank Push-Up Row
8
Rotate Push-Up demonstration

Rotate Push-Up
9
Isometric Wipers demonstration

Isometric Wipers
10
Rotating Push-Up demonstration

Rotating Push-Up
11
Suspender Star Push-Up demonstration

Suspender Star Push-Up
12
Push-Up Medicine Ball demonstration

Push-Up Medicine Ball

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 Superman Push-Up trains

Primary Pectoralis Major Sternal Head Rectus Abdominis

Secondary Deltoid Anterior Erector Spinae Gluteus Maximus Triceps Brachii

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