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

Ranked Bent Press Alternatives

Best Match
Kettlebell One Arm Military Press To The Side

1. Kettlebell One Arm Military Press To The Side

99.4% Match
Delts Kettlebell Intermediate Isolation
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.
One-Arm Kettlebell Para Press

2. One-Arm Kettlebell Para Press

89.4% Match
Delts Kettlebell Intermediate Isolation
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.
One-Arm Kettlebell Push Press

3. One-Arm Kettlebell Push Press

89.4% Match
Delts Kettlebell Intermediate Isolation
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.
Standing Palm-In One-Arm Dumbbell Press

4. Standing Palm-In One-Arm Dumbbell Press

89.4% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell One Arm Shoulder Press V. 2

5. 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.
Kettlebell Arnold Press

6. Kettlebell Arnold Press

88.1% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell Alternate Side Press

7. 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

8. 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.
Kettlebell Alternating Press

9. Kettlebell Alternating Press

81.1% Match
Delts Kettlebell Intermediate Isolation
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.
Kettlebell Seesaw Press

10. Kettlebell Seesaw Press

81.1% Match
Delts Kettlebell Intermediate Isolation
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.

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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