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Four fitness swaps to ensure you never miss a gym workout. There is nothing worse than missing out on a workout because other people are using the equipment you need at the gym. As January and February are typically the busiest months for the gym, Gavin Cowper, fitness expert and owner of Exersci, shares simple equipment swaps so you don't miss out on key exercises and derail your progress. Swap bench press for dumbbell bench press. If you're planning a chest workout but benches aren't available, you can use dumbbells instead. ”Use dumbbells instead, lying flat on a bench and alternating presses with each arm. This increases time under tension, corrects imbalances, and engages stabilising muscles better than a barbell.” Swap barbell squats for Bulgarian split squats. While barbell squats are popular for leg training, you could swap them for Bulgarian split squats. ”Try Bulgarian split squats instead, place one foot on a bench behind you, hold dumbbells at your sides, and lower your back knee while keeping your front knee aligned with your toes.” Swap leg press for goblet squats. If you can't get to the leg press machines, try goblet squats to build quad strength. ”A goblet squat is a simple alternative that can be done anywhere. Hold a heavy dumbbell close to your chest with both hands and squat low while keeping your chest upright. This not only targets your quads but also strengthens your core and improves your squat technique.” Swap pull-ups for dumbbell farmer's walk. Instead of pull-ups, try a dumbbell farmer's walk to build upper body strength. ”Hold heavy dumbbells at your sides, walk straight, and keep your core tight and shoulders back. This builds grip strength, strengthens your shoulders, and stabilises your upper body.”
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