10 Best Dumbbell Bench Seated Press Alternatives for Any Setup

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Barbell Seated Overhead Press

   99% match

   • Delts
   • Barbell
   • Intermediate
   • 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 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. Play demonstration

   Progression

   2. Dumbbell Seated Shoulder Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Barbell Seated Behind Head Military Press

   99% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   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 down to shoulder level, behind your head.
   4. Press the barbell upward until your arms are fully extended.
   5. Lower the barbell back down to the starting position.
   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
4. Play demonstration

   Progression

   4. Dumbbell Seated Shoulder Press (Parallel Grip)

   96% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing inward.
   2. Raise the dumbbells to shoulder height, elbows bent and 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. Play demonstration

   Progression

   5. Dumbbell Seated Alternate Press

   93% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   6. Kettlebell Seated Two Arm Military Press

   91% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
7. 

   Progression

   7. Seated Dumbbell Press

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
   2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
   3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
   4. As you exhale, push the dumbbells up until they touch at the top.
   5. After a second pause, slowly come down back to the starting position as you inhale.
   6. Repeat for the recommended amount 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
8. 

   Progression

   8. Arnold Dumbbell Press

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
   2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
   3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
   4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
   5. Repeat for the recommended amount 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
9. Play demonstration

   Progression

   9. Dumbbell Standing Overhead Press

   90% 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 level with your palms facing forward.
   2. Press the dumbbells upward until your arms are fully extended overhead.
   3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
   4. 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: standing, not seated
   • Balance: harder to stay steady on than the Dumbbell Bench Seated Press
10. Play demonstration

    Progression

    10. Dumbbell Standing Palms In 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 level with your palms facing inwards.
    2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
    3. Pause for a moment at the top, then slowly lower the dumbbells 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 Dumbbell Bench Seated Press
    • Equipment: free weights, the same as the Dumbbell Bench Seated Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Bench Seated Press