10 Best Kettlebell Seated Press Alternatives for Limited Equipment

The Kettlebell Seated Press is done seated with a kettlebell. Ranked closest by our scoring: the Kettlebell Seated Two Arm Military Press, the Seated Dumbbell Press and the Arnold Dumbbell Press.

Kettlebell Seated PressWatch the Kettlebell Seated Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kettlebell Seated Press

The steps for the Kettlebell Seated Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, core · Kettlebell · Intermediate · Compound

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a kettlebell in each hand at shoulder height, palms facing forward.
  3. Press the kettlebells overhead, fully extending your arms.
  4. Lower the kettlebells back to shoulder height.
  5. Repeat for the desired number of repetitions.

The 10 Best Kettlebell Seated Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Seated Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Seated Two Arm Military PressPlay demonstration

    1. Kettlebell Seated Two Arm Military Press

    93% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. 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 Kettlebell Seated Press
    • Equipment: free weights, the same as the Kettlebell Seated Press
    • Body position: seated, the same as the Kettlebell Seated Press
  2. Seated Dumbbell Press

    2. Seated Dumbbell Press

    92% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
    2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
    3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
    4. As you exhale, push the dumbbells up until they touch at the top.
    5. After a second pause, slowly come down back to the starting position as you inhale.
    6. 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 Kettlebell Seated Press
    • Equipment: free weights, the same as the Kettlebell Seated Press
    • Body position: seated, the same as the Kettlebell Seated Press
  4. Kettlebell Arnold PressPlay demonstration

    4. Kettlebell Arnold Press

    89% match

    Delts · Intermediate · Compound

    Pick this when you want to work the delts with more balance to manage.

    • Kettlebell
    How to perform it
    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 Seated Press
    • Equipment: free weights, the same as the Kettlebell Seated Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Kettlebell Seated Press
  6. Lever One Arm Shoulder PressPlay demonstration

    6. Lever One Arm Shoulder Press

    88% match

    Delts · Intermediate · Compound

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

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the lever handle with one hand and position your elbow at a 90-degree angle.
    3. Press the lever upward until your arm is fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the lever back down to the starting position.
    5. 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 Seated Press
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Kettlebell Seated Press

Kettlebell Seated Press FAQ

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.