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.

SHOULDER PRESS — Machine

Sit upright on the shoulder press machine and take hold of the handles. Engage your core, keep your shoulders pressed down as much as possible and extend the arms above you. Lower with control.

SHOULDER PRESS — Barbell

Stand with your feet hip width apart. Hold a barbell in front of you with your hands placed slightly wider than shoulder width. Begin with the arms bent and bar at shoulder height. Extend the bar overhead maintaining neutral spine. Bend the arms and lower under control.

SHOULDER PRESS — Dumbbells

Stand feet hip width apart and hold dumbbells with palms facing forward and arms bent. Extend the weights overhead without over arching the lower back, maintain neutral spine. Bend the arms and lower under control, keep the chest open.

SHOULDER PRESS — Kettlebell

Stand feet hip width apart and hold a kettlebell in both hands to your chest. Extend the bell overhead without over arching the lower back, maintain neutral spine. Bend the arms and lower under control, keep the chest open.

SHOULDER PRESS – Kettlebell

Stand feet shoulder width apart and hold a kettlebell in both with the arms extended towards the floor. Perform a deep squat with your weight placed into your heels and as you extend the legs bring the bell the your chest. Perform a squat and as you extend the legs press the bell overhead. Maintaining neutral spine.

LUNGE – Barbell

Stand feet hip width apart and hold a barbell overhead with the arms extended. Alternately lunge forward and simultaneously lower the bar to shoulder height as you step forward. Step together and press the bar overhead.

SHOULDER PRESS – Barbell

Stand in a lunge position with a barbell pressed overhead. Lower into the lunge until the back knee is just off the floor and both knees are at right angles. Keep the pelvis slightly tucked under and the body upright. Extend the legs. Keep the bar pressed overhead throughout the exercise.

SHOULDER PRESS – Dumbbell 

Stand feet hip width apart and hold a dumbbell in 1 hand to your shoulder with the knuckles facing forward. Extend the arm as you press the weight overhead and simultaneously externally rotate the arm to bring the palm to face forward.

SHOULDER PRESS — Cable

Stand feet hip width apart. Take hold of lower cables from either side of you and hold them at shoulder height with the arms bent. Extend the arms overhead without over arching the lower back. Keep the chest open as you lower the cables.

SHOULDER PRESS — Kettlebell

Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell and bring it to your chest. Press the weight overhead and begin the next swing.

SHOULDER PRESS — Dumbbells

Stand feet hip width apart and hold dumbbells to your shoulders with the palms facing forward. Perform a deep squat and as you extend the legs press 1 arm diagonally upwards across the body. Allow the body to rotate taking your weight to the opposite leg. Come back to neutral as you squat and then repeat to the other side.

SHOULDER PRESS — Cable

Stand with your feet shoulder width apart. Take low cables in both hands from either side of you and raise them to your shoulders. Lower into a squat and as you extend the legs, rotate the body to the left and press the the right cable upwards across the body. Alternate sides.

SHOULDER PRESS — Barbell

Stand in a staggered stance. Using the opposite arm to front leg, hold one end of a barbell onto your shoulder and place the other end on the floor, wedged against a stable structure. Extend the arm and press the bar away from you.

WINDMILL — Dumbbell

Stand feet wide and hold a dumbbell in 1 hand, pressed overhead. Turn both heels to the same side as raised arm and push the hip out. Reach towards the floor with the free hand making a straight line through both arms. Keep the raised arm reaching upwards. Engage your glutes and draw the body upright, keep your arm raised throughout.

TURKISH GET UP — Dumbbell

Lie flat on the floor and hold a dumbbell in 1 hand with the arm extended above you. Sit upright keeping the dumbbell overhead at all times. Using the same leg as working arm, place the foot flat on the floor and take the other leg behind you into a half kneeling position. Stand up with the arm still extended directly above you. Reverse the movement to lie flat.

SHOULDER PRESS — Bench

Place your toes on a bench and hands onto the floor so you are in a supported handstand position. With your hands shoulder width apart, bend the elbows lowering your head towards the floor, maintain neutral spine and extend the arms pushing yourself upwards.

SHOULDER PRESS — Wall

Balance in a handstand position against a wall with your core engaged. Bend the elbows and lower your head as close to the floor as possible. Push through the hands to extend the arms.