10 Best Kettlebell Alternating Press Alternatives for Shoulder Strength

If you can't do the kettlebell alternating press, use exercises that preserve unilateral loading and overhead stability while targeting the delts. Good options include single-arm dumbbell press, landmine press, strict barbell press, pike push-up, or seated neutral-grip dumbbell press. Cue a braced core and scapular protraction to load the anterior and lateral delts.

Original Exercise: Kettlebell Alternating Press

Kettlebell Alternating Press
Primary Muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Core
How to Perform Kettlebell Alternating Press
  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.

Ranked Kettlebell Alternating Press Alternatives

Best Match
Kettlebell Seesaw Press

1. Kettlebell Seesaw Press

99.9% 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.
Standing Alternating Dumbbell Press

2. Standing Alternating Dumbbell Press

99.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  3. After a brief pause, return the weight to the starting position.
  4. Repeat for the opposite side, continuing to alternate between arms.
See-Saw Press (Alternating Side Press)

3. See-Saw Press (Alternating Side Press)

99.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Grab a dumbbell with each hand and stand up erect.
  2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
  3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
  4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
  5. Repeat for the recommended amount of repetitions.
Dumbbell Standing Alternate Overhead Press

4. Dumbbell Standing Alternate Overhead Press

94.2% 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 level with your palms facing forward.
  2. Press one dumbbell overhead, fully extending your arm.
  3. Lower the dumbbell back to shoulder level.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Kettlebell Arnold Press

5. Kettlebell Arnold Press

93% 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 One Arm Shoulder Press

6. Dumbbell One Arm Shoulder Press

93% 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. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Kettlebell Two Arm Military Press

7. Kettlebell Two Arm Military Press

92.2% 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 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.
Dumbbell Arnold Press

8. Dumbbell Arnold Press

92.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
  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.
Dumbbell Shoulder Press

9. Dumbbell Shoulder Press

92.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  4. Now, exhale and push the dumbbells upward until they touch at the top.
  5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Dumbbell W-press

10. Dumbbell W-press

92.2% Match
Delts Dumbbell Intermediate Isolation
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, elbows bent and palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Kettlebell Alternating Press Alternative

You may need substitutes because of limited equipment, shoulder pain, or a goal change from unilateral conditioning to heavier bilateral loading. A rotator cuff irritation or lack of kettlebells can make the alternating press painful or impractical; choose a variation that reduces shoulder impingement by changing grip or press path. For example, a landmine press shifts the bar path forward and reduces external rotation stress, keep the elbow under the wrist on each rep to maintain deltoid recruitment and protect the cuff.

How to Choose the Right Substitute

Select a substitute based on joint tolerance, loading capacity, and desired muscle emphasis. If you need to minimize rotator cuff stress, pick a neutral-grip dumbbell or landmine press and cue scapular retraction then protraction at lockout. For maximal deltoid hypertrophy choose unilateral dumbbell work to force stabilizer activation; for raw pressing strength choose strict barbell presses and focus on keeping the elbow stacked under the shoulder to drive force through the delts.

Frequently Asked Questions

What muscles does Kettlebell Alternating Press work?

The kettlebell alternating press primarily targets the anterior and lateral deltoids, with secondary work from the triceps, upper chest, and scapular stabilizers. It also demands anti-rotation from the core and rotator cuff stabilization, press with eyes forward and ribs down to maintain proper overhead mechanics.

What is the best bodyweight alternative to Kettlebell Alternating Press?

The pike push-up is the best bodyweight alternative because it loads the deltoids in a vertical pressing plane. To increase deltoid activation, drive your head between your hands, keep the hips high, and lower until the crown of your head approaches the floor.

Can I build muscle without doing Kettlebell Alternating Press?

Yes, you can build deltoid mass with many substitute movements that apply progressive overload, such as single-arm dumbbell presses, landmine presses, or controlled pike push-ups. Focus on increasing load, reps, or time under tension and cue consistent elbow tracking under the wrist to ensure targeted deltoid activation.

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