10 Best Bent Press Alternatives for Shoulder Strength

If you can't or won't do the Bent Press, use other overhead presses that hit the delts with safer spine mechanics. Best options include single-arm kettlebell strict press, standing dumbbell press, landmine single-arm press, Z-press and push press. Cue: brace your core, keep the wrist stacked over the elbow, and press through the deltoid to full lockout.

Original Exercise: Bent Press

Bent Press
Primary Muscle
Delts
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound
Secondary Muscles: Glutes, Hamstrings, Lower Back, Quadriceps, Shoulders, Triceps
How to Perform Bent Press
  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Best Bent Press Alternatives

Best Match
Dumbbell One Arm Shoulder Press V. 2

1. Dumbbell One Arm Shoulder Press V. 2

88.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Shoulder Press

2. Dumbbell One Arm Shoulder Press

88.1% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Alternate Side Press

3. Dumbbell Alternate Side Press

85.6% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.
Dumbbell Standing One Arm Palm In Press

4. Dumbbell Standing One Arm Palm In Press

83.1% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. Engage your core and keep your back straight.
  3. Press the dumbbell upwards until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Cuban Press V. 2

5. Dumbbell Cuban Press V. 2

80.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
  2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
  3. Rotate your wrists so that your palms are facing forward.
  4. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Push Press

6. Dumbbell Push Press

80.9% Match
Delts Dumbbell Intermediate Isolation
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.
Double Kettlebell Push Press

7. Double Kettlebell Push Press

80.3% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell W-press

8. Dumbbell W-press

80.3% Match
Delts Dumbbell Intermediate Isolation
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, elbows bent and palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.
Dumbbell Arnold Press

9. Dumbbell Arnold Press

80.3% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
  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.
Dumbbell Shoulder Press

10. Dumbbell Shoulder Press

80.3% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

Why You Might Need a Bent Press Alternative

You may substitute the Bent Press because it requires high thoracic mobility, precise shoulder-scapular control and a kettlebell you might not have. Bent Press also places asymmetric load and torsion through the ribcage and lumbar spine; alternatives reduce rotation while still loading the anterior and lateral delts. For example, the single-arm kettlebell strict press keeps the torso upright so the deltoid does more work and the lats stabilize the shoulder. Landmine presses shift the force path and lower shear on the spine. Use technique cues such as keeping the scapula slightly protracted and driving through the elbow to emphasize deltoid activation and protect the rotator cuff.

How to Choose the Right Substitute

Select a substitute based on your goal, equipment and mobility. For strict strength and pure deltoid activation pick single-arm strict presses and emphasize a stacked wrist and vertical elbow path; that increases anterior and lateral delt loading. If you lack unilateral stability or need lower spinal shear, choose a landmine press and cue a neutral spine with hips locked. For power and hip drive, use the push press and cue a short dip-drive to transfer force from the legs to the delts. Prioritize exercises that match your range-of-motion limits and allow progressive overload with clear technique cues.

Frequently Asked Questions

What muscles does Bent Press work?

The Bent Press primarily targets the anterior and lateral deltoids while recruiting the triceps for lockout. It also engages the lats and obliques to brace and control the torso; cue: maintain scapular stability and feel the lateral delt through the concentric press.

What is the best bodyweight alternative to Bent Press?

The best bodyweight substitute is the pike push-up or elevated pike push-up to shift load onto the delts. Cue: hike the hips up, lead with the forehead on descent, and drive vertically to emphasize anterior and lateral deltoid activation while minimizing spinal rotation.

Can I build muscle without doing Bent Press?

Yes. You can build shoulder mass using strict single-arm presses, seated dumbbell presses and landmine variations that isolate the deltoids. Focus on progressive overload, maintain a vertical elbow path and emphasize full range of motion to maximize delt hypertrophy.

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