10 Best Kettlebell One-arm Push Press Alternatives for Shoulder Strength

The Kettlebell One Arm Push Press is done standing with a kettlebell. Ranked closest by our scoring: the One-arm Kettlebell Para Press, the Kettlebell Double Push Press and the Push Press - Behind The Neck.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell One Arm Push Press

Kettlebell One Arm Push PressPlay demonstration
Primary muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Core

How to perform Kettlebell One Arm Push Press
  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
  2. Bend your knees slightly and engage your core.
  3. Press the kettlebell overhead by extending your arm and fully extending your legs.
  4. Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder.
  5. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell One Arm Push Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell One Arm Push 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. Best match
    One-arm Kettlebell Para Press

    1. One-arm Kettlebell Para Press

    95% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
    2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
    3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

    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 Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  2. Kettlebell Double Push PressPlay demonstration

    2. Kettlebell Double Push Press

    93% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Bend your knees slightly and engage your core.
    3. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
    4. As the kettlebells reach the top, press them fully overhead, locking out your arms.
    5. Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: overhead push press, the same as the Kettlebell One Arm Push Press
    • Primary muscle: delts, the same as the Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  3. Push Press - Behind The Neck

    3. Push Press - Behind The Neck

    88% match
    • Delts
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
    2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
    3. Return to the starting position, using your legs to absorb the impact.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: overhead push press, the same as the Kettlebell One Arm Push Press
    • Primary muscle: delts, the same as the Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  4. Dumbbell Push PressPlay demonstration

    4. Dumbbell Push Press

    88% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
    2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
    3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: overhead push press, the same as the Kettlebell One Arm Push Press
    • Primary muscle: delts, the same as the Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  5. Push Press

    5. Push Press

    88% match
    • Delts
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: overhead push press, the same as the Kettlebell One Arm Push Press
    • Primary muscle: delts, the same as the Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  6. Standing Two-arm Overhead Throw

    6. Standing Two-arm Overhead Throw

    88% match
    • Delts
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
    2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
    3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  7. Dumbbell One Arm Shoulder PressPlay demonstration

    7. Dumbbell One Arm Shoulder Press

    86% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
    4. Repeat for the desired number of repetitions, then switch to the other arm.

    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 Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  8. Kettlebell Arnold PressPlay demonstration

    8. Kettlebell Arnold Press

    85% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    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.

    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 Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  9. Kettlebell One Arm Military Press To The SidePlay demonstration

    9. Kettlebell One Arm Military Press To The Side

    85% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Engage your core and keep your back straight.
    3. Press the kettlebell overhead, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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 Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press
  10. Standing Palm-in One-arm Dumbbell Press

    10. Standing Palm-in One-arm Dumbbell Press

    85% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
    2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
    3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
    4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
    5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
    6. Repeat for the recommended amount of repetitions.
    7. Switch arms and repeat the exercise.

    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 Kettlebell One Arm Push Press
    • Equipment: free weights, the same as the Kettlebell One Arm Push Press
    • Body position: standing, the same as the Kettlebell One Arm Push Press

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 Kettlebell One Arm Push Press 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.

Kettlebell One Arm Push Press FAQ

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.

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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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