Pike Press-up
Bodyweight · Same front delts
Start in a press-up, then walk your feet in and push your hips high (upside-down V).
Cue: Hips high, lower the top of your head towards the floor, press back.
How to do it →Standing Dumbbell Shoulder Press alternatives
The Standing Dumbbell Shoulder Press mainly trains your front delts and side delts. These swaps hit the same muscles, so you don't lose the session.
Dumbbell Lateral Raise
Dumbbell · Same side delts
Stand tall, light dumbbells at your sides, slight bend in the elbows.
Cue: Lead with elbows, stop at shoulder height, no swing.
How to do it →Cable Lateral Raise
Cable · Same side delts
Low pulley, cable running behind your body.
Cue: Cable behind body, sweep out not up.
How to do it →Machine Lateral Raise
Machine · Same side delts
Seat height so your shoulders line up with the machine's pivot.
Cue: Pads on outer arm, controlled top pause.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
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