10 Best Band Shoulder Press Alternatives for Home Workouts

Ranked Band Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Band Shoulder 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. Best match

   

   1. Shoulder Press - With Bands

   95% match

   • Delts
   • Band
   • Intermediate
   • Compound

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
   2. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
   3. As you exhale, lift the handles up until your arms are fully extended overhead.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: a band, the same as the Band Shoulder Press
   • Body position: standing, the same as the Band Shoulder Press
2. Play demonstration

   2. Resistance Band Seated Shoulder Press

   90% match

   • Delts
   • Band
   • Intermediate
   • Compound

   Pick this when you want to work the delts with less balance to manage.

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level.
   3. Press the band overhead, extending your arms fully.
   4. Pause for a moment at the top, then slowly lower the band back down to shoulder level.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: a band, the same as the Band Shoulder Press
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Band Shoulder Press
3. Play demonstration

   3. Smith Standing Behind Head Military Press

   89% match

   • Delts
   • Smith-machine
   • Advanced
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
   2. Stand with your feet shoulder-width apart and your knees slightly bent.
   3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
   4. Lift the bar off the rack and step back, maintaining a stable stance.
   5. Position the bar behind your head, resting on your upper traps.
   6. Keep your core engaged and your chest lifted throughout the exercise.
   7. Press the bar overhead by extending your arms, fully straightening them.
   8. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
   9. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shoulder Press
4. Play demonstration

   4. Smith Standing Military Press

   89% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
   4. Press the barbell upward until your arms are fully extended overhead.
   5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shoulder Press
5. 

   5. Anti-gravity Press

   89% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. Place a bar on the ground behind the head of an incline bench.
   2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
   3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
   4. Return to the starting position and repeat to complete the set.

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

   Why this matches

   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: free weights, not a band
6. 

   6. Barbell Shoulder Press

   89% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
   2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
   3. Lower the bar down to the shoulders slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shoulder Press
7. Play demonstration

   7. Barbell Standing Close Grip Military Press

   89% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
   2. Lift the barbell to shoulder height, keeping your elbows close to your body.
   3. Press the barbell overhead, extending your arms fully.
   4. Lower the barbell back to shoulder height.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Band Shoulder Press
   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shoulder Press
8. Play demonstration

   8. Dumbbell Scott Press

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing forward.
   2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended.
   4. Pause for a moment at the top, then slowly lower the dumbbells back 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, the same as the Band Shoulder Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shoulder Press
9. Play demonstration

   9. Standing Behind Neck Press

   89% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
   2. Keep your back straight and core engaged.
   3. Press the barbell overhead by extending your arms, fully extending your elbows.
   4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Band Shoulder Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shoulder Press
10. 

    10. Standing Military Press

    89% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
    2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
    3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    4. Lower the bar down to the collarbone slowly as you inhale.
    5. Lift the bar back up to the starting position as you exhale.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches

    • Movement: strict overhead press, the same as the Band Shoulder Press
    • Primary muscle: delts, the same as the Band Shoulder Press
    • Equipment: free weights, not a band