10 Best Band Twisting Overhead Press Alternatives for Shoulder Strength

Ranked Band Twisting Overhead Press Alternatives

10 substitutes, ranked by how closely each one matches the Band Twisting Overhead 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. Bradford/rocky Presses

   90% match

   • Delts
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
   2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
   3. Now lower the bar down to the back of the head slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
   6. Alternate in this manner until you complete the recommended amount 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 Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
2. 

   2. Clean And Press

   89% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
   2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
   3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
   4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
   5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
   6. Stand to full height, holding the bar in the clean position.
   7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

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

   Why this matches

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
3. Play demonstration

   3. EZ Barbell Anti Gravity Press

   89% match

   • Delts
   • Ez-barbell
   • Advanced
   • Compound

   A good swap when you have an EZ bar to work with, and it still works the delts.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
   2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
   3. Press the barbell overhead, extending your arms fully.
   4. Lower the barbell back to shoulder height and 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 Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
4. Play demonstration

   4. Band Shoulder Press

   87% 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. Stand with your feet shoulder-width apart and place the band under your feet.
   2. Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
   3. Press the band overhead, fully extending your arms.
   4. Pause for a moment at the top, then slowly lower the band 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

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: a band, the same as the Band Twisting Overhead Press
   • Body position: standing, the same as the Band Twisting Overhead Press
   • Balance: easier to stay steady on than the Band Twisting Overhead Press
5. Play demonstration

   5. Dumbbell Push Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
   2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
   3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
   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: delts, the same as the Band Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
6. 

   6. Push Press

   85% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

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

   Why this matches

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
7. 

   7. Standing Two-arm Overhead Throw

   85% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
   2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
   3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

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

   Why this matches

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
8. 

   8. Double Kettlebell Push Press

   85% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Clean two kettlebells to your shoulders.
   2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
   3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

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

   Why this matches

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Twisting Overhead Press
9. 

   9. Shoulder Press - With Bands

   84% match

   • Delts
   • Band
   • Intermediate
   • Compound

   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

   • Primary muscle: delts, the same as the Band Twisting Overhead Press
   • Equipment: a band, the same as the Band Twisting Overhead Press
   • Body position: standing, the same as the Band Twisting Overhead Press
10. 

    10. Push Press - Behind The Neck

    83% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
    2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
    3. Return to the starting position, using your legs to absorb the impact.

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

    Why this matches

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