10 Best Kettlebell One-arm Push Press Alternatives for Shoulder Strength
If you can't perform the kettlebell one-arm push press, use single-arm dumbbell push presses, strict single-arm presses, or landmine presses to hit the delts with similar force vectors. Focus on leg drive and a quick dip-drive: load the hips, extend explosively, then lock out overhead to transfer power into the shoulder.
Original Exercise: Kettlebell One Arm Push Press
How to Perform Kettlebell One Arm Push Press
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
- Bend your knees slightly and engage your core.
- Press the kettlebell overhead by extending your arm and fully extending your legs.
- Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder.
- Repeat for the desired number of repetitions, then switch sides.
Best Kettlebell One Arm Push Press Alternatives
1. Dumbbell Push Press
88.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
2. Double Kettlebell Push Press
87.7% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
3. Dumbbell One Arm Shoulder Press V. 2
86% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Dumbbell One Arm Shoulder Press
85.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Bradford/Rocky Presses
85% MatchHow to perform this exercise
- 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.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
6. Bent Press
84.7% MatchHow to perform this exercise
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
7. Clean And Press
84.1% MatchHow to perform this exercise
- 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.
- 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.
- 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.
- 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.
- 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.
8. Ez Barbell Anti Gravity Press
83.7% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
9. Barbell Skier
83.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Chain Press
80.4% MatchHow to perform this exercise
- Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Why You Might Need a Kettlebell One Arm Push Press Alternative
You may swap the kettlebell one-arm push press for several reasons: limited equipment, shoulder pain with the axial load, or a need to emphasize strict pressing mechanics. Substitutes let you control load distribution and range of motion while maintaining deltoid and triceps activation. For example, a landmine single-arm press reduces shear through the glenohumeral joint and shifts activation to the anterior and lateral deltoids; cue a vertical forearm at lockout to maximize anterior delt recruitment. If instability is the issue, choose a seated strict press to remove leg drive and isolate the shoulder stabilizers.
How to Choose the Right Substitute
Pick a substitute based on equipment, shoulder health, and training goal. If you need to preserve leg drive and power, choose a dumbbell push press and cue an aggressive hip extension to transfer force. For shoulder isolation and hypertrophy, use a strict single-arm dumbbell press and maintain a slow eccentric to increase time under tension and lateral delt activation. If you have mobility limits or pain, select a landmine press and keep the wrist neutral while driving from the hips to reduce impingement. Progress load, range of motion, and tempo depending on whether you prioritize strength, power, or size.
Frequently Asked Questions
What muscles does Kettlebell One Arm Push Press work?
The one-arm push press primarily targets the anterior and lateral deltoids, with secondary activation of the triceps, upper pectoralis, and traps. Hip extension and quadriceps contribute via the dip-drive, so you also recruit glutes and core to transfer force into the shoulder.
What is the best bodyweight alternative to Kettlebell One Arm Push Press?
A pike push-up (progressing to elevated-feet pike or handstand push-up) is the best bodyweight option to target the delts. Cue hips high and aim your forehead to the floor to load the anterior deltoid and create a vertical pressing line similar to an overhead press.
Can I build muscle without doing Kettlebell One Arm Push Press?
Yes. You can build shoulder mass with other pressing variations that provide progressive overload—dumbbell strict presses, landmine presses, and slow-tempo lateral raises all work. Use controlled eccentrics and full lockout to maximize deltoid tension and hypertrophic stimulus.
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