10 Best Double Kettlebell Push Press Alternatives for Limited Equipment

Ranked Double Kettlebell Push Press Alternatives

10 substitutes, ranked by how closely each one matches the Double Kettlebell Push 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. Dumbbell Push Press

   99% 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. 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.

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

   Why this matches

   • Movement: overhead push press, the same as the Double Kettlebell Push Press
   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
2. Play demonstration

   2. EZ Barbell Anti Gravity Press

   96% match

   • Delts
   • Ez-barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
   2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
   3. Press the barbell overhead, extending your arms fully.
   4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

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

   3. Bradford/rocky Presses

   95% match

   • Delts
   • Barbell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
   2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
   3. Now lower the bar down to the back of the head slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
   6. Alternate in this manner until you complete the recommended amount of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

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

   4. Clean And Press

   95% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
   2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
   3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
   4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
   5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
   6. Stand to full height, holding the bar in the clean position.
   7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
5. 

   5. Push Press

   91% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

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

   Why this matches

   • Movement: overhead push press, the same as the Double Kettlebell Push Press
   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
6. 

   6. Standing Two-arm Overhead Throw

   91% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
   2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
   3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

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

   Why this matches

   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
7. 

   7. One-arm Kettlebell Para Press

   91% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   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 Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
   • Balance: harder to stay steady on than the Double Kettlebell Push Press
8. 

   8. One-arm Kettlebell Push Press

   91% 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

   • Movement: overhead push press, the same as the Double Kettlebell Push Press
   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
   • Balance: harder to stay steady on than the Double Kettlebell Push Press
9. 

   9. Push Press - Behind The Neck

   90% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
   2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
   3. Return to the starting position, using your legs to absorb the impact.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: overhead push press, the same as the Double Kettlebell Push Press
   • Primary muscle: delts, the same as the Double Kettlebell Push Press
   • Equipment: free weights, the same as the Double Kettlebell Push Press
   • Body position: standing, the same as the Double Kettlebell Push Press
10. Play demonstration

    10. Kettlebell Two Arm Military Press

    90% 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 level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, 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.

    Why this matches

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