10 Best Bent Press Alternatives for Shoulder Strength

The Bent Press is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell One Arm Military Press To The Side, the One-arm Kettlebell Para Press and the One-arm Kettlebell Push Press.

Bent Press

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

How to Do the Bent Press

The steps for the Bent Press itself, so you can judge how close each substitute below really is.

Delts, with glutes, hamstrings, lower back, quadriceps, shoulders, triceps · Kettlebell · Advanced · Compound

  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.

The 10 Best 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. 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. Kettlebell One Arm Military Press To The SidePlay demonstration

    1. Kettlebell One Arm Military Press To The Side

    99% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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
  4. Standing Palm-in One-arm Dumbbell Press

    4. Standing Palm-in One-arm Dumbbell Press

    89% 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. 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

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.

Bent Press FAQ

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.

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