10 Best Forward Drag With Press Alternatives for Limited Equipment

The Forward Drag With Press is done standing. Ranked closest by our scoring: the Chain Press, the Neck Press and the Lever Standing Chest Press.

Forward Drag With Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Forward Drag With Press

The steps for the Forward Drag With Press itself, so you can judge how close each substitute below really is.

Pectorals, with calves, glutes, hamstrings, quadriceps, shoulders, triceps · Other · Intermediate · Compound

  1. Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
  2. Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

The 10 Best Forward Drag With Press Alternatives

10 substitutes, ranked by how closely each one matches the Forward Drag With Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Chain Press

    1. Chain Press

    93% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that works the pectorals one side at a time.

    • Other
    How to perform it
    1. Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
    2. Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
    3. Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Forward Drag With Press
    • Body position: standing, the same as the Forward Drag With Press
  2. Neck Press

    2. Neck Press

    85% match

    Pectorals · Intermediate · Compound

    It still works the pectorals, through a different movement.

    • Barbell
    How to perform it
    1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
    2. As you breathe in, come down slowly until you feel the bar on your neck.
    3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
    4. Repeat the movement for the prescribed amount of repetitions.
    5. When you are done, place the bar back in the rack.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Forward Drag With Press
    • Equipment: free weights, the same as the Forward Drag With Press
  3. Double Kettlebell Push Press

    3. Double Kettlebell Push Press

    84% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the pectorals.

    • Kettlebell
    How to perform it
    1. Clean two kettlebells to your shoulders.
    2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
    3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, not pectorals
    • Equipment: free weights, the same as the Forward Drag With Press
    • Body position: standing, the same as the Forward Drag With Press
  5. Lever Standing Chest PressPlay demonstration

    5. Lever Standing Chest Press

    82% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals with less balance to manage.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your feet flat on the ground.
    2. Grasp the handles with an overhand grip and position your hands at chest level.
    3. Push the handles forward until your arms are fully extended, keeping your elbows slightly bent.
    4. Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Forward Drag With Press
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Forward Drag With Press
    • Balance: easier to stay steady on than the Forward Drag With Press
  6. Cable Press On Exercise BallPlay demonstration

    6. Cable Press On Exercise Ball

    81% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
    2. Hold the cable handles at chest height with your palms facing down and your elbows bent.
    3. Engage your core and press the cable handles forward until your arms are fully extended.
    4. Pause for a moment, then slowly release the tension and bring the cable handles back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Forward Drag With Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need a Forward Drag With Press Alternative

You may need substitutes because of shoulder pain, limited equipment, or a desire for unilateral work. The Forward Drag With Press stresses horizontal adduction and requires scapular control; if you lack a landmine or feel anterior shoulder impingement, swap to a safer vector. For rehab, reduce range of motion and keep the scapula retracted; for hypertrophy, pause at midline and squeeze the pecs for one second to increase time under tension. Substitutes let you preserve pectoralis major activation while altering load, stability demand, or pressing angle to protect joints and achieve your training goal.

Forward Drag With Press FAQ

What muscles does Forward Drag With Press work?

The exercise primarily targets the pectoralis major (sternal and clavicular heads) through horizontal adduction. It also recruits the anterior deltoid and triceps for extension, plus serratus anterior and scapular stabilizers to control the drag; cue a sternum-to-chin path and squeeze the pecs at midline.

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