The overhead press, also called the military press, is one of the best lifts for building and strengthening your shoulders. It’s a compound press that hits the front delt, side delt, upper traps, triceps, and upper chest all at once, and it takes well to progressive overload, which is what actually drives growth.
The overhead press isn’t the only way to build your shoulders, though. Maybe a barbell press bugs your shoulder, maybe you don’t have a rack, or maybe you’ve stalled and need a different stimulus to get moving again. Any of those is a good reason to reach for an alternative.
I picked the 10 below on four things: how easy they are on the shoulder, what equipment they need, how well they build the delts, and whether you can keep adding load over time. For each one I cover when to use it, how to do it, and a few cues to get it right. Here’s the full list before we get into each one.
Table of Contents
- 1 The 10 Best Overhead Press Alternatives
- 2 Reasons to Choose an Overhead Press Alternative
- 3 Muscles Worked by the Overhead Press
- 4 Overhead Press Alternatives: FAQs
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 9 Best Barbell Row Alternatives
- 6.2 The 12 Best Pull-Up Alternatives
- 6.3 The 9 Best Leg Press Alternatives
- 6.4 The 10 Best Bench Press Alternatives
- 6.5 The 10 Best Bent Over Row Alternatives
- 6.6 The 9 Best T-Bar Row Alternatives
- 6.7 The 9 Best Seated Cable Row Alternatives (2023)
- 6.8 The 10 Best Front Squat Alternatives
- 6.9 The 10 Best Bulgarian Split Squat Alternatives
- 6.10 The 10 Best Dumbbell Pullover Alternatives
- 6.11 The 8 Best Tricep Dip Alternatives
- 6.12 The 8 Best Hammer Curl Alternatives
- 6.13 The 10 Best Lat Pulldown Alternatives
- 6.14 The 10 Best Lying Leg Curl Alternatives
- 6.15 The 10 Best Romanian Deadlift Alternatives
The 10 Best Overhead Press Alternatives
- Dumbbell Shoulder Press
- Machine Shoulder Press
- Arnold Press
- Smith Machine Shoulder Press
- Landmine Press
- Push Press
- Handstand Push-Ups
- Cable Shoulder Press
- Viking Press
- Lateral Raise
1. Dumbbell Shoulder Press
When to Perform the Dumbbell Shoulder Press
This is my first pick when a barbell press bugs my shoulder or there’s no rack open. It’s a vertical press that hits the same muscles as the overhead press, but each arm works on its own, so a stronger side can’t carry a weaker one. If one side of your press has always been the strong side, a few weeks of dumbbell work will start to even it out before it turns into an injury. You can press seated or standing, both arms together or one at a time. Run it near the start of a shoulder day. These also double as a solid front delt dumbbell exercise.
How to Perform the Dumbbell Shoulder Press
- You’ll need a pair of dumbbells and an adjustable bench.
- Set the bench to its highest, most upright setting. Your torso should stay as vertical as possible.
- Grab the dumbbells with a neutral grip, sit down, plant your feet, and rest the dumbbells on top of your thighs.
- Kick the dumbbells up to shoulder height and rotate your palms to face forward. Your upper arms and elbows should form a 90-degree angle. This is your starting position.
- Take a deep breath, brace your core, and press the dumbbells overhead by extending your arms.
- Once your arms are straight, pause for 1-2 seconds, then exhale as you lower the dumbbells back to the start.
- Repeat for the desired number of reps.
Check out the video below from Scott Herman for how to run a seated dumbbell shoulder press correctly.
Tips for the Dumbbell Shoulder Press
- Don’t let your lower back arch hard as you press the dumbbells overhead.
- At the bottom, stop your upper arms at 90 degrees to keep tension on the delts.
- Pressing standing brings your core and glutes in to stabilize the torso. Seated lets you load the delts more directly.
2. Machine Shoulder Press
When to Perform the Machine Shoulder Press
Reach for the machine shoulder press when you want to bias the delts and stop worrying about balance. Most stacks run on a cable, so the tension stays on your shoulders top to bottom instead of dropping off the way free weights do. Plate-loaded versions feel closer to a barbell. Either way the fixed path takes the stabilizers out of it, so you can push the delts closer to failure. A lot of machines let you press one arm at a time too, which is handy for evening out a weaker side. Slot it into a shoulder, push, or upper-body day as your main press or an accessory. For other options, see our list of the best gym machines for shoulders.
How to Perform the Machine Shoulder Press
- Adjust the seat height so the handles sit at shoulder level.
- Depending on the machine, load or select an appropriate weight.
- Sit down, plant your feet, and grab the handles with a neutral or pronated grip. Your upper arms and elbows should be around 90 degrees.
- Bring your chest up with a slight arch. Don’t let your back arch hard as you press.
- Take a deep breath, brace your core, and press the handles overhead by extending your arms.
- At the top, pause for 1-2 seconds, then exhale as you lower the handles back to the start.
- Repeat for the desired number of reps.
Watch the video below from Renaissance Periodization to see how to run a machine shoulder press properly.
Tips for the Machine Shoulder Press
- Stop short of letting the weight settle back on the stack so the delts stay under tension.
- Don’t arch your back hard to muscle the weight up.
- Try both a neutral and a pronated grip and run whichever feels best on your shoulders.
3. Arnold Press
When to Perform the Arnold Press
The Arnold press is named after Arnold Schwarzenegger, and the twist is the whole point. You start with the dumbbells supinated in front of your face and rotate to a pronated position overhead, which buys you a longer range of motion and trains all three delt heads in one rep. Because you have to rotate the weight, it’s a dumbbells-only lift, so each arm works on its own and any imbalance shows up fast. The rotation also tends to feel easier on the shoulders. I’d run it early in a shoulder, push, or upper-body day, seated or standing, though most people go seated.
How to Perform the Arnold Press
- You’ll need a pair of dumbbells and an adjustable bench.
- Set the bench to its highest setting so your torso stays as upright as possible.
- Grab the dumbbells with a neutral grip, sit down, plant your feet, and rest the dumbbells on your thighs.
- Lean back into a slight arch, kick the dumbbells up to shoulder level, and rotate your hands so your palms face you (supinated).
- Take a deep breath, brace your core, and start pressing the dumbbells overhead.
- At the halfway point, rotate your hands to a pronated position and finish with your arms extended overhead.
- Pause for 1-2 seconds at the top.
- Exhale as you lower the dumbbells back down, rotating your hands back to supinated.
- Repeat for the desired number of reps.
Colossus Fitness demonstrates how to perform the Arnold press in the video below.
Tips for the Arnold Press
- Don’t let your lower back arch hard as you press the dumbbells overhead.
- Press standing or seated without back support to bring more core into it.
- Keep a slight bend in your elbows at the top so the delts stay loaded.
4. Smith Machine Shoulder Press
When to Perform the Seated Smith Machine Shoulder Press
The seated Smith machine shoulder press lets you load the delts hard without fighting for balance. The bar runs on a fixed track, so you can drop the stabilizers and focus on the shoulders, and there are plenty of catch points to re-rack if a rep stalls, so you can train to failure without a spotter. A lot of lifters find it easier on the shoulders than a free barbell press, and if you lack the mobility for a strict overhead press you can still train hard here. Because the bar path sits slightly in front of you, it pulls in the upper chest a bit more than a vertical press. Set the bench upright, press from your collarbone, and keep it near the start of a shoulder, push, or upper-body day.
How to Perform the Seated Smith Machine Shoulder Press
- You’ll need a Smith machine and an adjustable bench.
- Place the bench in the middle of the Smith machine and set it to its highest incline. Your torso should stay as upright as possible.
- Position the bench so the bar path runs just in front of your face. Set the bar where you can safely un-rack it with a slight bend in your elbows, and load an appropriate weight on each side.
- Sit down, reach up, and grab the bar with a shoulder-width pronated grip (palms forward). Put your back and head against the pad with a slight arch in your lower back.
- Un-rack the bar by lifting slightly and rotating it forward or backward, depending on the machine.
- Take a deep breath and lower the bar toward the top of your chest.
- Once your upper arm and elbow form a 90-degree angle, pause for 1-2 seconds.
- Exhale as you press the bar overhead, stopping just before lockout to keep the delts loaded.
- Repeat for the desired number of reps.
Watch the video below from Renaissance Periodization to see how to set up and run a seated Smith machine shoulder press.
Tips for the Seated Smith Machine Shoulder Press
- Stop just short of lockout to keep tension on the delts.
- Keep the bar as close to your face as you can.
- Don’t arch your lower back hard while pressing.
5. Landmine Press
When to Perform the Landmine Press
The landmine press is the most functional press on this list. It builds shoulder strength, stability, and mobility at the same time, and you can press both arms together or one at a time. Even with just a barbell you can do unilateral work and keep a side-to-side imbalance from creeping in. You don’t actually need a landmine attachment either; one end of the barbell wedged into a corner or the base of a rack does the job, which makes it about as home-gym friendly as pressing gets. It asks a lot of your stabilizers, so run it early in your workout. Pressing one arm at a time? Start with your weaker side and match the reps on the strong side.
How to Perform the Landmine Press
- All you need is a barbell. If you have a landmine attachment, use it, but it isn’t mandatory.
- Place one end of the barbell in a landmine or in the corner of a squat rack or wall.
- Load an appropriate weight on the free end of the barbell.
- Set up in a shoulder-width stance with your toes slightly out. Reach down and grab the loaded end with your left hand using a neutral grip.
- Bring the end of the barbell up to your left shoulder and lean slightly forward so your body lines up with the bar path.
- Take a deep breath, brace your core, and press the barbell up until your arm is fully extended overhead.
- Pause for 1-2 seconds at the top, then exhale as you lower the barbell back to your left shoulder.
- Repeat for the desired number of reps, then switch arms.
In the video below, Alex Simone demonstrates how to perform the single-arm landmine press.
Tips for the Landmine Press
- Leaning forward slightly at the top can make full extension easier to hit.
- Squeeze your glutes and brace your core for more overall stability.
- Start with your weaker arm and match the weight and reps on your stronger arm.
6. Push Press
When to Perform the Push Press
The push press is a barbell overhead press with a leg drive bolted on. You dip and explode out of a quarter squat to launch the bar, which lets you handle more weight than a strict press and overload the front and side delts past what they could lift on their own. It’s a staple in CrossFit and Olympic weightlifting, and it isn’t the same as a jerk.
If you’ve stalled on the strict overhead press, the push press is one of the best ways to break through. It teaches your shoulders to handle heavier loads and carries straight back over to the strict version. The catch is the lowering phase. Control the bar on the way down, because that’s where most of the muscle actually gets built. It’s a demanding compound lift, so do it first while you’re fresh. For a full breakdown of what it trains, see our push press muscles worked guide.
How to Perform the Push Press
- You’ll need a squat rack, an Olympic barbell, plates, and weight clips.
- Set the rack so the barbell is just below shoulder level. Load an appropriate weight on both ends and attach the clips.
- Stand facing the barbell in a shoulder-width stance. Grab the bar just outside shoulder width with your palms facing away from you.
- Un-rack the bar by standing up and taking 2-3 steps backward. The bar should rest at shoulder level.
- Take a deep breath, dip into a quarter squat, then explode up and use that momentum to drive the bar overhead.
- As you near lockout, bring your head slightly forward to finish the rep.
- Pause for 1-2 seconds at the top, then exhale as you lower the bar back to your shoulders under control.
- Repeat for the desired number of reps.
Watch the video below from the Buff Dudes to see how to perform a barbell push press correctly.
Tips for the Push Press
- Flat-soled shoes work best for this lift.
- Move your head slightly back as the bar travels up for a more vertical bar path, then forward to neutral at the top.
- Control the bar on the way down. The slower eccentric is where you get the most carryover and growth.
7. Handstand Push-Ups
When to Perform Handstand Push-Ups
Handstand push-ups came from gymnastics and got picked up by CrossFit, and they’re one of the best bodyweight shoulder builders going if you’ve got the strength and mobility to do them. If you can’t yet, they scale down easily, so you can get most of the benefit with a few tweaks. You can also make them harder by pressing off parallettes for a deeper range of motion. You’ll see CrossFitters kip them for speed, but for size and strength I’d stick with strict reps. The best part is you need almost nothing: a bit of wall and the floor, whether you’re at home, at the gym, or on the road.
How to Perform Handstand Push-Ups
- Place a mat or pad next to a wall.
- Set up in a shoulder-width stance facing the wall.
- Kick up into a handstand by planting your hands about 6 inches from the wall, just outside shoulder width.
- Bring your heels to the wall, then tighten your core and squeeze your glutes so your body stays as vertical as possible.
- Take a deep breath, then lower your head toward the floor by bending your arms.
- Once your head touches the floor or pad, pause for 1-2 seconds.
- Exhale as you press through your palms to straighten your arms and return to the start.
- Hold for 1-2 seconds at the top, then repeat for the desired number of reps.
In the video below, you’ll see every handstand push-up variation to work through depending on your experience level.
Tips for Handstand Push-Ups
- If you can’t hit more than 1-2 reps with clean form, start with one of the easier variations in the video above.
- Keep a neutral spine by bracing your core and glutes throughout.
- Use a thicker pad to shorten the range of motion when you’re starting out, then switch to a thinner one as you get stronger.
8. Cable Shoulder Press
When to Perform the Cable Shoulder Press
The cable shoulder press leans hypertrophy. The cable keeps constant tension on the delts through the whole rep, which is great for growth but not built for heavy strength work. If size is your goal, it’s a strong swap for the barbell press. The cable also adds a little instability, so your delts have to keep the handles tracking as you fatigue, which pulls in more total muscle. You can run it standing or seated and press both handles at once, and the setup will vary a bit by machine while the basic steps stay the same.
How to Perform the Cable Shoulder Press
- Set both pulleys on a cable stack to the lowest setting and attach a D-handle to each side. Select an appropriate weight.
- Grab both handles, turn to face away from the stack, and bring them up to shoulder level with your palms facing forward.
- Stand tall in a shoulder-width stance. Brace your core and squeeze your glutes to lock in a neutral spine.
- Take a deep breath and press both handles overhead by extending your arms.
- Once your arms are nearly straight, pause for 1-2 seconds, then lower the handles back to shoulder level under control.
- Repeat for the desired number of reps.
Check out the video below from My PT Hub to see how to perform a standing cable shoulder press.
Tips for the Cable Shoulder Press
- Standing? Brace your core and squeeze your glutes to hold a neutral spine.
- Stop just short of full extension at the top to keep tension on the delts.
- If you run it seated, keep a slight arch in your lower back without letting it arch hard as you press.
- Squeeze your shoulder blades together at the start of each rep.
9. Viking Press
When to Perform the Viking Press
The Viking press is a military press variation that strongman lifters love. You can rig it with a barbell and a rack, like the video below, but it’s usually done on a plate-loaded Viking press machine that needs next to no setup. The neutral, parallel grip tends to feel better on the shoulders than a straight barbell. The handles travel in a slight arc instead of straight up, so it lands somewhere between an overhead press and a landmine press, and most machines have a built-in catch so you can push to failure without worrying about the load. If a barbell press bugs your shoulders or wrists, this one is worth a shot. Run it early in a shoulder day since it’s a big compound press.
How to Perform the Viking Press
- Adjust the Viking press so the handles sit at shoulder level. Load an appropriate weight on each side.
- Face the machine in a shoulder-width stance with your toes slightly out.
- Grab the handles with a neutral or pronated grip, whichever feels best.
- Squeeze your glutes, brace your core, and take a deep breath.
- Press the weight overhead by extending your arms straight up and slightly forward.
- Pause for 1-2 seconds at the top.
- Exhale as you lower the handles back to the start.
- Repeat for the desired number of reps.
In the video below, Bret Contreras covers the setup, the benefits, and how to perform a Viking press properly.
Tips for the Viking Press
- Keep your core and glutes tight to hold a neutral spine through the whole rep.
- Stop just short of full lockout at the top to keep the delts loaded.
- Try both grips and run whichever feels best on your shoulders.
- Squeeze your shoulder blades together at the start of each rep.
10. Lateral Raise
When to Perform the Lateral Raise
The lateral raise is the one isolation exercise on this list. The overhead press already hammers the front delt, but the side delt is usually the one lagging, and that’s exactly what the lateral raise targets. If you want round, three-dimensional shoulders, you have to train the side delt directly, and no amount of pressing replaces it. It’s light on fatigue, so you can run it anywhere in a shoulder day. You can load it with dumbbells, cables, kettlebells, or bands; the steps below cover the dumbbell version. For more ways to hit the side delt, see our lateral raise alternatives.
How to Perform the Lateral Raise
- Grab a pair of dumbbells with a neutral grip.
- Stand tall with your feet about shoulder-width apart and let the dumbbells rest at your sides.
- Take a deep breath, brace your core, and raise the dumbbells up and out to the sides. Lead with your elbows, not your hands, and keep a slight bend in your arms the whole way.
- Once your elbows or the dumbbells reach shoulder level, pause for 1-2 seconds and squeeze the side delt.
- Exhale as you lower the dumbbells back to the start under control.
- Repeat for the desired number of reps.
In the video below, Jared Feather from Renaissance Periodization demonstrates how to perform a dumbbell lateral raise.
Tips for the Lateral Raise
- Use cables instead of dumbbells for constant tension through the rep.
- Don’t swing or use momentum to lift the weight.
- Control the dumbbells on the way down.
- Drive with your elbows. They should stay higher than your wrists.
Reasons to Choose an Overhead Press Alternative
Overhead pressing is one of the best things you can do for shoulder size and strength, so why swap it out? Usually it comes down to a handful of things. Some lifters can’t get into a good overhead position without pain or a mobility limit getting in the way, and forcing it does more harm than good. You might be short on equipment, with no barbell or rack to press in. Or you’ve pressed for months, stalled out, and need a different stimulus to get moving again.
There’s also the symmetry angle. If your front delts already dominate and your side and rear delts lag, more pressing only widens the gap, which is where isolation work like the lateral raise earns its place. If your delts need more overall pressing volume, mixing in some compound shoulder exercises alongside these is worth it.
Muscles Worked by the Overhead Press
The overhead press works the shoulders first, mostly the front and side delts. It also brings in the triceps, upper chest, and upper traps, with the forearms, core, and glutes working to keep you stable.
Primary Muscles
- Deltoids
- Front (anterior) delts
- Side (lateral) delts
Secondary Muscles
- Chest
- Pectoralis major (upper fibers)
- Triceps
- Lateral head
- Medial head
- Long head
- Traps
- Upper trapezius
- Core
- Stabilizer muscle
- Glutes
- Stabilizer muscle
- Forearms
- Stabilizer muscle
Overhead Press Alternatives: FAQs
What can I use instead of the military press?
The military press and the overhead press are the same lift, so every alternative on this list works as a swap. If a barbell is the problem, the dumbbell shoulder press, machine shoulder press, Arnold press, or landmine press all train the same vertical press with less strain on the joint. If you’ve stalled rather than hurt, the push press lets you overload the delts with a leg drive. Pick the one that matches your equipment and your shoulders.
What’s the best overhead press alternative at home?
With no equipment at all, handstand push-ups are the closest bodyweight match, and they scale to your strength level. If you’ve got a barbell and a corner to wedge it in, the landmine press is about as home-gym friendly as pressing gets and goes easy on the shoulders. A pair of dumbbells opens up the dumbbell shoulder press and the Arnold press.
Can the push press replace the overhead press?
For building the delts and pushing past a plateau, yes. The leg drive lets you move more weight than a strict press, so your shoulders get used to heavier loads, and it carries right back over to the strict overhead press. Just control the bar on the way down, since that’s where most of the muscle gets built. It’s a heavier, more technical lift, so keep it early in your session.
Is the overhead press necessary to build big shoulders?
No. It’s a great lift, but it isn’t mandatory. Any solid vertical press plus some direct side-delt work will build your shoulders just fine. Progressive overload and clean form matter far more than which exact press you pick.
Key Takeaways
Match the alternative to why you’re stepping away from the barbell. The best dumbbell option is the dumbbell shoulder press, since it works each arm on its own and goes seated or standing. The best machine option is the machine shoulder press for constant tension and no balancing act. Training with no equipment? Handstand push-ups load the delts hard with nothing but a wall, and they scale up or down to your strength. Grab the one or two that fit your gear and your shoulders and press.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
