10 Best Front Raise And Pullover Alternatives for Chest Training

The Front Raise And Pullover is done lying on your back with a barbell. Ranked closest by our scoring: the Incline Push-up, the Incline Push-up (On Box) and the Incline Push-up Medium.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Front Raise And Pullover

Front Raise And Pullover
Primary muscle
Pectorals
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Lats, Shoulders, Triceps

How to perform Front Raise And Pullover
  1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  4. Now return the barbell to the starting position by reversing the motion as you exhale.
  5. Repeat for the recommended amount of repetitions.
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Ranked Front Raise And Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Front Raise And Pullover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Incline Push-upPlay demonstration

    1. Incline Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Incline Push-up (On Box)Play demonstration

    2. Incline Push-up (On Box)

    60% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  3. Incline Push-up Medium

    3. Incline Push-up Medium

    60% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Push-upPlay demonstration

    4. Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. 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 Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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 Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Front Raise And Pullover
  6. Push-ups With Feet Elevated

    6. Push-ups With Feet Elevated

    60% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Kneeling Push-upPlay demonstration

    7. Kneeling Push-up

    59% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Front Raise And Pullover
  8. Pushups

    8. Pushups

    59% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Chest Dip On Straight BarPlay demonstration

    9. Chest Dip On Straight Bar

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    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 Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Front Raise And Pullover
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    59% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. 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 Front Raise And Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Front Raise And Pullover

Why You Might Need a Front Raise And Pullover Alternative

You may substitute the Front Raise And Pullover for several reasons: shoulder pain from overhead and cross-body stress, lack of a barbell, or a desire to shift load distribution across the chest. Alternatives let you change arm path, reduce anterior shoulder impingement, or increase time under tension for the pectoralis major. When you pick a substitute, focus on movements that maintain horizontal adduction and a long-head stretch, and cue a braced core and scapular retraction to keep pectoral activation high while protecting the glenohumeral joint.

Front Raise And Pullover FAQ

What muscles does Front Raise And Pullover work?

The movement targets the pectoralis major (both sternal and long-head contribution) while recruiting the anterior deltoid and latissimus dorsi during the pullover portion. It also relies on serratus anterior and scapular stabilizers to control thoracic motion and maintain chest-focused tension.

What is the best bodyweight alternative to Front Raise And Pullover?

A decline weighted push-up or deep wide-grip push-up best replicates horizontal adduction and pectoral tension with no barbell. Cue slow eccentrics, scapular retraction at the top, and elbows tracking ~45 degrees to maximize pectoral recruitment.

Can I build muscle without doing Front Raise And Pullover?

Yes. You can achieve similar pectoral hypertrophy with compound presses, fly variations, and progressive overload using dumbbells, cables, or bodyweight. Ensure you preserve full ROM, control elbow path toward the midline, and incrementally increase load or volume to stimulate growth.

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