10 Best Alternating Kettlebell Press Alternatives for Shoulder Strength

Ranked Alternating Kettlebell Press Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Kettlebell Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Elbow Dips

   61% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the shoulders.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternating Kettlebell Press
   • Balance: easier to stay steady on than the Alternating Kettlebell Press
2. Best match

   

   2. Kneeling Arm Drill

   60% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the shoulders with bodyweight alone.

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, the same as the Alternating Kettlebell Press
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
3. 

   3. Dips - Triceps Version

   55% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
4. Play demonstration

   4. Reverse Dip

   52% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternating Kettlebell Press
5. Play demonstration

   5. Ring Dips

   50% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the Alternating Kettlebell Press
   • Balance: harder to stay steady on than the Alternating Kettlebell Press
6. Play demonstration

   6. Stalder Press

   46% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
   2. Bend your knees slightly and engage your core.
   3. Lower your body down into a squat position while keeping your arms extended overhead.
   4. As you squat down, press your arms down towards the ground, engaging your triceps.
   5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Alternating Kettlebell Press
7. Play demonstration

   7. Chest Dip

   44% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it works the pectorals rather than the shoulders.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
8. Play demonstration

   8. Handstand Push-up

   42% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Alternating Kettlebell Press
9. Play demonstration

   9. Lunge With Twist

   40% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Take a step forward with your right foot, lowering your body into a lunge position.
   3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternating Kettlebell Press
10. Play demonstration

    10. Forward Lunge

    39% match

    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: glutes, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Kettlebell Press