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.

Barbell Seated Behind Head Military PressWatch the Barbell Seated Behind Head Military Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Seated Behind Head Military Press

The steps for the Barbell Seated Behind Head Military Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Barbell · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Seated Overhead PressPlay demonstration

    1. Barbell Seated Overhead Press

    99% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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 · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

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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