10 Best Kettlebell Seated Press Alternatives for Limited Equipment
You can replace the kettlebell seated press with seated dumbbell presses, standing barbell presses, landmine presses, Arnold presses, or pike push-ups. Brace your core, lead the press with the elbow and control the descent to keep peak deltoid activation. Use unilateral presses to fix side-to-side imbalances.
Original Exercise: Kettlebell Seated Press
How to Perform Kettlebell Seated Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder height, palms facing forward.
- Press the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back to shoulder height.
- Repeat for the desired number of repetitions.
Best Kettlebell Seated Press Alternatives
1. Arnold Dumbbell Press
92.2% MatchHow to perform this exercise
- 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.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
2. Dumbbell One Arm Shoulder Press
89.1% 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.
3. Dumbbell One Arm Shoulder Press V. 2
88.6% 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 Seated Shoulder Press (parallel Grip)
88% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing inward.
- Raise the dumbbells to shoulder height, elbows bent and 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.
5. Dumbbell Standing One Arm Palm In Press
84.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- 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.
6. Barbell Seated Overhead Press
84% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- Press the barbell overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
7. Dumbbell Seated Shoulder Press
84% MatchHow to perform this exercise
- 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.
8. Dumbbell Bench Seated Press
84% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, resting on your thighs.
- Lean back and position the dumbbells to the sides of your chest, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Seated Alternate Press
84% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press one dumbbell up overhead, fully extending your arm.
- Lower the dumbbell back down to shoulder height.
- Repeat with the other arm.
10. Cuban Press
83.7% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
Why You Might Need a Kettlebell Seated Press Alternative
You may need substitutes because you lack a kettlebell, have shoulder pain, or want a different loading pattern. Seated dumbbell or barbell presses let you increase bilateral load for strength; single-arm dumbbell or landmine presses reduce torque on the glenohumeral joint and improve scapular control. For rehab or mobility limits, pike push-ups and wall-supported presses load the delts with less compressive force. When swapping, cue controlled eccentrics and upward scapular rotation to preserve rotator-cuff engagement and minimize impingement. Each option changes moment arm and deltoid emphasis, so choose based on pain, available equipment, and whether you need unilateral balance work.
How to Choose the Right Substitute
Decide by equipment, shoulder health, and training goal. If you have a barbell and want top-end load, choose a strict standing or seated barbell press and brace the core to transfer force through the spine. For unilateral control and core anti-rotation, pick single-arm dumbbell or landmine presses and keep the ribs down while pressing. For limited equipment or bodyweight focus, progress from pike push-ups to handstand push-up progressions while maintaining scapular protraction at the top. Always monitor upward rotation and avoid excessive humeral abduction above 90° if you have impingement history. Prioritize exercises that allow progressive overload and preserve clean elbow path.
Frequently Asked Questions
What muscles does Kettlebell Seated Press work?
The kettlebell seated press primarily targets the anterior and lateral deltoids, with the triceps acting as the main elbow extensor and the upper traps assisting overhead. The rotator cuff stabilizes the humeral head and the scapular stabilizers drive upward rotation during the press; cue gentle scapular upward rotation to engage those muscles.
What is the best bodyweight alternative to Kettlebell Seated Press?
A pike push-up is the best bodyweight substitute for targeting the delts and learning a vertical press pattern. Keep your hips high, tuck the chin slightly, and descend with elbows tracking under the wrists to maximize shoulder loading while protecting the scapula.
Can I build muscle without doing Kettlebell Seated Press?
Yes. You can build shoulder muscle using other pressing patterns—seated/standing dumbbell presses, barbell overhead presses, landmine presses, or progressive bodyweight vertical presses. Focus on full range of motion, controlled eccentrics, and incremental load increases while cueing elbow path and scapular stability.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →