10 Best Barbell Seated Behind Head Military Press Alternatives for Shoulder Safety

The Barbell Seated Behind Head Military Press is done seated with a barbell. Ranked closest by our scoring: the Barbell Seated Overhead Press, the Kettlebell Seated Two Arm Military Press and the Dumbbell Bench Seated Press.

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Original Exercise: Barbell Seated Behind Head Military Press

Barbell Seated Behind Head Military PressPlay demonstration
Primary muscle
Delts
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Triceps, Upper Back

How to perform Barbell Seated Behind Head Military Press
  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold 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, behind your head.
  4. Press the barbell upward until your arms are fully extended.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Seated Behind Head Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Seated Behind Head Military 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
    Barbell Seated Overhead PressPlay demonstration

    1. Barbell Seated Overhead Press

    99% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the delts.

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: seated, the same as the Barbell Seated Behind Head Military Press
  2. Kettlebell Seated Two Arm Military PressPlay demonstration

    2. Kettlebell Seated Two Arm Military Press

    90% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: seated, the same as the Barbell Seated Behind Head Military Press
  3. Dumbbell Bench Seated PressPlay demonstration

    3. Dumbbell Bench Seated Press

    90% 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. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back and position the dumbbells to the sides of your chest, 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 Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: seated, the same as the Barbell Seated Behind Head Military Press
  4. Dumbbell Seated Shoulder PressPlay demonstration

    4. Dumbbell Seated Shoulder Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: seated, the same as the Barbell Seated Behind Head Military Press
  5. Barbell Standing Bradford PressPlay demonstration

    5. Barbell Standing Bradford Press

    86% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
    2. Press the barbell overhead, fully extending your arms.
    3. Lower the barbell back down to the starting position.
    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: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Seated Behind Head Military Press
  6. Dumbbell Seated Shoulder Press (Parallel Grip)Play demonstration

    6. Dumbbell Seated Shoulder Press (Parallel Grip)

    86% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing inward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: seated, the same as the Barbell Seated Behind Head Military Press
  7. Anti-gravity Press

    7. Anti-gravity Press

    85% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    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 Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
  8. Barbell Shoulder Press

    8. Barbell Shoulder Press

    85% 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Seated Behind Head Military Press
  9. Barbell Standing Close Grip Military PressPlay demonstration

    9. Barbell Standing Close Grip Military Press

    85% 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 Barbell Seated Behind Head Military Press
    • Primary muscle: delts, the same as the Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Seated Behind Head Military Press
  10. Standing Behind Neck PressPlay demonstration

    10. Standing Behind Neck Press

    85% 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 Barbell Seated Behind Head Military Press
    • Equipment: free weights, the same as the Barbell Seated Behind Head Military Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Seated Behind Head Military Press

Barbell Seated Behind Head Military Press FAQ

What muscles does Barbell Seated Behind Head Military Press work?

The exercise primarily targets the anterior and lateral deltoids, with secondary loading of the triceps and upper traps. The rotator cuff and scapular stabilizers work isometrically to maintain overhead position and control humeral head placement.

Can I build muscle without doing Barbell Seated Behind Head Military Press?

Yes. You can achieve equal or better delt development with front/neutral-grip presses, landmine presses, and unilateral dumbbell work that allow progressive overload and full ROM. Prioritize progressive loading, controlled eccentric tempo, and consistent tension on the delts.

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