Flat Dumbbell Bench Press
Dumbbell · Same chest
Lie back with dumbbells on your thighs, then kick them up.
Cue: Slight arch, wrists stacked, full stretch at the bottom.
How to do it →Knee Press-up alternatives
The Knee Press-up mainly trains your chest. These swaps hit the same muscles, so you don't lose the session.
Dumbbell Floor Press
Dumbbell · Same chest
Lie on your back on the floor, knees bent, a dumbbell in each hand.
Cue: Lie on the floor, lower until your upper arms touch down, press up.
How to do it →Press-up
Bodyweight · Same chest
Hands just wider than shoulders, body in one straight line.
Cue: Rigid plank, chest to fist height from floor.
How to do it →Wall Press-up
Bodyweight · Same chest
Stand an arm's length from a wall, hands on it at chest height.
Cue: Hands on the wall at chest height, lean in, push away.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
Try 7 days free