10 Best Kettlebell Seated Two Arm Military Press Alternatives for Limited Equipment

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

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

Original Exercise: Kettlebell Seated Two Arm Military Press

Kettlebell Seated Two Arm Military PressPlay demonstration
Primary muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Upper Back

How to perform Kettlebell Seated Two Arm Military Press
  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.
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Ranked Kettlebell Seated Two Arm Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Seated Two Arm Military 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
    Seated Dumbbell Press

    1. Seated Dumbbell Press

    99% 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. 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 Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  2. Arnold Dumbbell Press

    2. Arnold Dumbbell Press

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
    3. 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.
    4. 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.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Kettlebell Seated Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  3. Dumbbell Seated Shoulder Press (Parallel Grip)Play demonstration

    3. Dumbbell Seated Shoulder Press (Parallel Grip)

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing inward.
    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. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Kettlebell Seated Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  4. Kettlebell Seated PressPlay demonstration

    4. Kettlebell Seated Press

    93% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    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.

    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 Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  5. Barbell Seated Overhead PressPlay demonstration

    5. Barbell Seated Overhead Press

    91% match
    • Delts
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Kettlebell Seated Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  6. Dumbbell Bench Seated PressPlay demonstration

    6. Dumbbell Bench Seated Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Lean back and position the dumbbells to the sides of your chest, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  7. Dumbbell Seated Shoulder PressPlay demonstration

    7. Dumbbell Seated Shoulder Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, resting on your thighs.
    2. Raise the dumbbells to shoulder height, palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to shoulder height.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Kettlebell Seated Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  8. Cuban Press

    8. Cuban Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. 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.
    3. Now press the dumbbells by extending at the elbows, straightening your arms overhead.
    4. Return to the starting position as you breathe in by reversing the steps.
    5. 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 Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: standing, not seated
  9. Barbell Seated Behind Head Military PressPlay demonstration

    9. Barbell Seated Behind Head Military Press

    90% match
    • Delts
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
    4. Press the barbell upward until your arms are fully extended.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Kettlebell Seated Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Seated Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: seated, the same as the Kettlebell Seated Two Arm Military Press
  10. Standing Palms-in Dumbbell Press

    10. Standing Palms-in Dumbbell Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
    2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
    3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
    4. 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 Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Seated Two Arm Military Press
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Kettlebell Seated Two Arm Military Press

Why You Might Need a Kettlebell Seated Two Arm Military Press Alternative

You may substitute the kettlebell seated two-arm military press for several reasons: shoulder pain, lack of a kettlebell, limited pressing strength, or a need for unilateral training. Swapping exercises lets you adjust load, range of motion, and stability demands to protect the glenohumeral joint and scapular rhythm. For example, a landmine press reduces horizontal shear by fixed arc mechanics, lowering rotator cuff strain; single-arm presses reveal and correct strength asymmetries by forcing core anti-rotation. Cue: avoid excessive lumbar extension by tucking your ribs and keeping the scapula mobile during press repetitions to protect the shoulder.

Kettlebell Seated Two Arm Military Press FAQ

What muscles does Kettlebell Seated Two Arm Military Press work?

The exercise primarily targets the anterior and lateral deltoid heads, with secondary work from the triceps, upper pectoralis, and upper trapezius. Because you press on a vertical path, the delts and triceps produce the prime upward torque while the scapular stabilizers control shoulder blade motion.

Can I build muscle without doing Kettlebell Seated Two Arm Military Press?

Yes, you can build shoulder muscle with other pressing patterns that provide progressive overload, like dumbbell overhead presses, barbell presses, and unilateral kettlebell presses. Use deliberate increases in load, reps, or time under tension and maintain strict pressing mechanics (elbows under wrists, controlled eccentrics) to stimulate deltoid hypertrophy.

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