Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

PRESS-UP

Begin in a press-up position on your knees, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.

CHEST PRESS — Machine

Sit upright on a chest press machine and take hold of the handles. Engage your core, keep your shoulders retracted and press the arms forward until they are fully extended. Return with control.

PRESS-UP — Bar

Begin in a press-up position with your hands on a bar (smith machine) and your arms extended. Engage your core and keep your body straight. Bend the arms with your elbows flared to the side slightly and lower your chest towards the bar. Extend the arms.

CHEST PRESS — Bench / Dumbbells 

Lie on an incline bench and hold dumbbells with your arms fully extended in a vertical line. Lower the dumbbells towards your chest by bending your elbows, allowing the elbows to flare out to the sides. Press back to full extension.

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Engage your core and keep your body in a straight line from head to toe. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.

PRESS-UP — Bosu

Begin in a press-up position, hands on a bosu (flat side up) and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower your chest towards the bosu. Extend the arms.

CHEST PRESS – Cable

Stand feet shoulder width apart and take hold of high cables from either side of you. Stand slightly in front of the cables and extend the arms downwards. Alternately bend 1 elbow allowing the cable to come towards your shoulder then press forward (downwards) to extend the arm.

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. As you extend the arms take 1 hand to touch the opposite shoulder maintaining core stability. Repeat other side.

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. As you extend the arms rotate the body and raise 1 hand to the sky. Repeat other side.

CHEST PRESS –Swiss Ball / Dumbbells

Support your head and shoulders on a swiss ball and raise your hips. Hold dumbbells above you with your arms fully extended. Inhale as you bend the arms bringing the hands towards the shoulders with your elbows flared to the side and exhale as you extend.

PRESS-UP — Medicine Ball

Begin in a press-up position with 1 hand placed onto a medicine ball. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower the body. Extend the arms and roll the ball to the other hand maintaining core stability, continue.

PRESS-UP — Box

Begin in a press-up position, feet raised on a box, hands just wider than shoulder width and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms.

PRESS-UP — Swiss Ball

Begin in a press-up position, feet balanced on a swiss ball, hands just wider than shoulder width and arms extended. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower your chest towards the floor. Extend the arms.

CHEST PRESS – TRX

Start in a press-up position with the TRX attached behind you. Take your weight onto your toes and walk your feet further underneath you to make the exercise more challenging. Maintain core stability and bend the arms lowering yourself into the press-up, keeping the hand position still, then extend the arms.

PRESS-UP — Dumbbells

Begin in a press-up position, hands on dumbbells placed just wider than shoulder width and angled inwards slightly. Engage your core and keep your body straight. Bend the arms, elbows flared to the side slightly and lower as far as possible maintaining your position. Extend the arms.

PRESS-UP — TRX

Begin in a press-up position, hands just wider than shoulder width and legs suspended in a TRX. Bend the arms, elbows flared to the side slightly and lower yourself until your chest is just off the floor. Extend the arms. Core engaged throughout.

CHEST PRESS – Swiss Ball / Barbell

Support your upper back on a swiss ball and lower your hips. Hold a barbell above you with your arms fully extended. Inhale as you bend the arms lowering the bar towards you and exhale as you extend.

PRESS-UP

Stand with your feet hip width apart and jump as high as possible. As you land, place your hands on the floor and jump your legs back into a plank position with your body extended. Perform a press-up. Jump your feet back towards your hands and begin again. Keep the movement as fluid as possible.

CHEST PRESS – Cables

Support your head and shoulders on a swiss ball and take hold of low cables either side of you. Keep your hips lifted and glutes squeezed. Begin with the arms extended above you and alternately bend the arms bringing the hands towards the shoulders and elbows flared out to the side.

PRESS-UP

Begin standing, reach to the floor and walk your hands forward to a plank position with your hands beneath your shoulders. Perform a tricep press-up and keep your elbows to your side. Jump your feet either side of your hands with your knees bent. Walk straight out onto your hands to repeat.

CHEST PRESS – Swiss Ball / Dumbbell

Support your head and shoulders on a swiss ball and raise your hips. Hold a dumbbell above you with your arm fully extended. Inhale as you bend your arm bringing the hand towards the shoulder with your elbow flared to the side and exhale as you extend.

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. As you bend the arms, raise your right knee and place it on top of your right elbow. Turn your head to the same direction. Extend the arms as you place feet together and repeat with the left.

PRESS-UP

Begin in a press-up position, hands just wider than shoulder width and arms extended. As you perform the press-up, push away forcefully and use the momentum to clap your hands together in between each repetition.