10 Best Dumbbell Bench Seated Press Alternatives for Any Setup

The Dumbbell Bench Seated Press is done seated with dumbbells. Ranked closest by our scoring: the Barbell Seated Overhead Press, the Barbell Seated Behind Head Military Press and the Kettlebell Seated Two Arm Military Press. Seven harder versions, among them the Dumbbell Seated Shoulder Press and the Dumbbell Seated Shoulder Press (Parallel Grip), are listed below as progressions rather than swaps.

Dumbbell Bench Seated PressWatch the Dumbbell Bench Seated Press

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

How to Do the Dumbbell Bench Seated Press

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

Delts, with triceps, chest · Dumbbell · Intermediate · Compound

  1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended.
  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.

The 10 Best Dumbbell Bench Seated Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bench Seated 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Seated Overhead PressPlay demonstration

    1. Barbell Seated Overhead Press

    99% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. 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 Dumbbell Bench Seated Press
    • Equipment: free weights, the same as the Dumbbell Bench Seated Press
    • Body position: seated, the same as the Dumbbell Bench Seated Press
  2. Dumbbell Seated Shoulder PressPlay demonstration

    Progression

    2. Dumbbell Seated Shoulder Press

    99% match

    Delts · Intermediate · Compound

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. 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 Dumbbell Bench Seated Press
    • Equipment: free weights, the same as the Dumbbell Bench Seated Press
    • Body position: seated, the same as the Dumbbell Bench Seated Press
  5. Dumbbell Seated Alternate PressPlay demonstration

    Progression

    5. Dumbbell Seated Alternate Press

    93% match

    Delts · Intermediate · Compound

    Pick this when you want a harder version that works the delts one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
    3. Press one dumbbell up overhead, fully extending your arm.
    4. Lower the dumbbell back down to shoulder height.
    5. Repeat with the other arm.
    6. 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 Dumbbell Bench Seated Press
    • Equipment: free weights, the same as the Dumbbell Bench Seated Press
    • Body position: seated, the same as the Dumbbell Bench Seated Press
  6. Kettlebell Seated Two Arm Military PressPlay demonstration

    6. Kettlebell Seated Two Arm Military Press

    91% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. 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 Dumbbell Bench Seated Press
    • Equipment: free weights, the same as the Dumbbell Bench Seated Press
    • Body position: seated, the same as the Dumbbell Bench Seated Press

Why You Might Need a Dumbbell Bench Seated Press Alternative

You may substitute the dumbbell bench seated press for several practical reasons: shoulder pain during horizontal pressing, no bench or limited dumbbells, or a need to shift stability demands. Alternatives let you target the anterior and medial delts while reducing rotator cuff strain or increasing trunk recruitment. For example, a standing dumbbell overhead press increases core and glute activation to stabilize force transfer, while a machine shoulder press reduces scapular mobility and isolates deltoids. Use the landmine press to limit horizontal abduction and decrease impingement risk, cue: lead with the elbow and avoid excessive shoulder internal rotation to protect the cuff.

Dumbbell Bench Seated Press FAQ

What muscles does Dumbbell Bench Seated Press work?

The dumbbell bench seated press primarily targets the anterior and medial deltoids while recruiting the triceps for elbow extension and the upper chest for shoulder flexion. Scapular stabilizers and the rotator cuff work isometrically to control humeral head position during the press.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.