CaloSign inShoulder press alternatives
Pressing overhead builds the shoulders, but not every shoulder or neck enjoys it. These swaps range from pike push-ups with no equipment to gentler raises and slides that keep the arms below the pinch.
No equipment 3
Pike push-up
Hips high, crown of head toward the floor.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and triceps, with the chest and core
Tempo: 2s each way
Skip with shoulder pain, sore wrists or neck pain.
Wall slide
Back, elbows and wrists touch the wall as the arms rise.
Start with 2 × 10, build to 3 × 12.
Works: shoulders, with the back
Tempo: 2s lower · 1s slide
Prone Y raise
Face down, thumbs up, lift the arms in a Y.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and back
Tempo: 2s lower · 1s raise
Skip with shoulder pain or neck pain.
At the gym 3
Seated shoulder press machine
Back against the pad, press without shrugging, stop short of locking out.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and triceps
Tempo: 2s lower · 1s press
Skip with shoulder pain or neck pain.
Dumbbell shoulder press
Seated with back support, ribs down, press up and slightly in.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and triceps, with the core
Tempo: 2s lower · 1s press
Skip with shoulder pain or neck pain.
Landmine press
Bar end at the shoulder, press up and forward, ribs down.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: shoulders and chest, with the triceps and core
Tempo: 2s lower · 1s press
If something hurts
- With shoulder pain: Wall slide.
- With sore wrists: Wall slide, Prone Y raise.
- With neck pain: Wall slide.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
