10 Best Bent Press Alternatives for Shoulder Strength

Ranked Bent Press Alternatives

10 substitutes, ranked by how closely each one matches the Bent 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

   Play demonstration

   1. Kettlebell One Arm Military Press To The Side

   99% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Engage your core and keep your back straight.
   3. Press the kettlebell overhead, extending your arm fully.
   4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
2. 

   2. One-arm Kettlebell Para Press

   89% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
   2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
   3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
3. 

   3. One-arm Kettlebell Push Press

   89% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
   2. Dip your body by bending the knees, keeping your torso upright.
   3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
4. 

   4. Standing Palm-in One-arm Dumbbell Press

   89% 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. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
   2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
   3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
   4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
   5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
   6. Repeat for the recommended amount of repetitions.
   7. Switch arms and repeat the exercise.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
5. Play demonstration

   5. Dumbbell One Arm Shoulder Press

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
6. Play demonstration

   6. Kettlebell Arnold Press

   88% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
   2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
   3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
7. Play demonstration

   7. Dumbbell Alternate Side Press

   86% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
8. Play demonstration

   8. Dumbbell Standing One Arm Palm In Press

   83% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
9. Play demonstration

   9. Kettlebell Alternating Press

   81% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
   2. Press one kettlebell overhead, fully extending your arm.
   3. Lower the kettlebell back to shoulder height.
   4. Repeat with the other arm.
   5. Continue alternating arms for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Bent Press
   • Equipment: free weights, the same as the Bent Press
   • Body position: standing, the same as the Bent Press
10. Play demonstration

    10. Kettlebell Seesaw Press

    81% match

    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
    3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
    4. Continue alternating the pressing motion, creating a seesaw-like movement.
    5. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: delts, the same as the Bent Press
    • Equipment: free weights, the same as the Bent Press
    • Body position: standing, the same as the Bent Press