10 Best Dumbbell Seated Shoulder Press Alternatives for Shoulder Strength
The Dumbbell Seated Shoulder Press is done seated with dumbbells. Ranked closest by our scoring: Handstand Push-ups and the Handstand Push-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Seated Shoulder Press
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Upper Back
How to perform Dumbbell Seated Shoulder Press
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Seated Shoulder Press Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Seated Shoulder 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. Elbow Dips
62% match- Triceps
- Bodyweight
- Intermediate
- Compound
A looser match: it works the triceps rather than the delts.
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
2. Dips - Triceps Version
60% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
Best match 
3. Handstand Push-ups
60% match- Delts
- Bodyweight
- Advanced
- Compound
Use this when you have nothing to train with, because it works the delts with bodyweight alone.
How to perform this exercise
- With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
- Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
- Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
- Push yourself back up slowly as you exhale until your elbows are nearly locked.
- 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 Seated Shoulder Press
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
4. Bench Dips
59% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: seated, the same as the Dumbbell Seated Shoulder Press
5. Handstand Push-up
57% match- Delts
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Find a wall and face away from it, standing a few feet away.
- Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
- Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
- Push through your hands and extend your arms to return to the starting position.
- 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 Seated Shoulder Press
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
6. Stalder Press
56% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start by standing with your feet shoulder-width apart and your arms extended overhead.
- Bend your knees slightly and engage your core.
- Lower your body down into a squat position while keeping your arms extended overhead.
- As you squat down, press your arms down towards the ground, engaging your triceps.
- Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
7. Chest Dip
51% match- Pectorals
- Bodyweight
- Advanced
- Compound
A looser match: it works the pectorals rather than the delts.
How to perform this exercise
- Position yourself on parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
8. Reverse Dip
51% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Position yourself between two parallel bars with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
9. Ring Dips
47% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start by hanging from the rings with your arms fully extended and your body straight.
- Lower your body by bending your elbows until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: a suspension trainer, not free weights
- Body position: standing, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
10. Impossible Dips
46% match- Triceps
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Position yourself between two parallel bars with your arms fully extended and your body suspended in the air.
- Bend your knees and cross your ankles.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not delts
- Equipment: bodyweight only, not free weights
- Body position: inverted, not seated
- Balance: harder to stay steady on than the Dumbbell Seated Shoulder Press
Why You Might Need a Dumbbell Seated Shoulder Press Alternative
The bench you need for the Dumbbell Seated Shoulder Press is often the first thing taken in a busy gym, and that is the main reason to look elsewhere. Home gear runs to dumbbells and a bar without a bench, or the seated press just feels harder than it should today. The alternatives keep the overhead push and change what you hold, how you hold it, or whether you sit at all. Some swap the dumbbells for a barbell or a kettlebell, one presses a single arm at a time instead of both together, and two move you onto your feet so you press standing rather than seated.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology