Exercise Alternatives

Machine taken, no barbell at home, or an exercise just doesn't suit you? Each guide below lists hand-picked substitutes that train the same muscles, with the reason each one works, and every exercise opens straight in the free sheet builder.

Bench Press Alternatives

Dumbbell Bench Press · Chest Press Machine · Push-Up · Incline Dumbbell Bench Press · Dip (Chest)

Squat Alternatives

Goblet Squat · Leg Press · Hack Squat · Bulgarian Split Squat · Bodyweight Squat

Deadlift Alternatives

Trap Bar Deadlift · Sumo Deadlift · Romanian Deadlift · Dumbbell Romanian Deadlift · Cable Pull-Through · Barbell Hip Thrust · Kettlebell Swing

Lat Pulldown Alternatives

Pull-Up · Chin-Up · Close-Grip Lat Pulldown · Dumbbell Pullover · Inverted Row

Pull-Up Alternatives

Lat Pulldown · Chin-Up · Inverted Row · Close-Grip Lat Pulldown · Dumbbell Pullover

Overhead Press Alternatives

Dumbbell Shoulder Press · Seated Dumbbell Shoulder Press · Machine Shoulder Press · Arnold Press · Pike Push-Up

Leg Press Alternatives

Hack Squat · Smith Machine Squat · Goblet Squat · Dumbbell Squat · Bulgarian Split Squat

Leg Curl Alternatives

Romanian Deadlift · Dumbbell Romanian Deadlift · Cable Pull-Through · Back Extension

Dip Alternatives

Push-Up · Decline Barbell Bench Press · Close-Grip Bench Press · Chest Press Machine

Face Pull Alternatives

Reverse Pec Deck · Dumbbell Rear Delt Fly · Chest-Supported Row · Inverted Row