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 →Wall Press-up alternatives
The Wall 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 →Knee Press-up
Bodyweight · Same chest
Hands just wider than shoulders, knees on a mat.
Cue: Knees down, body straight from knees to head, chest to the floor.
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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