10 Best Kettlebell Two Arm Military Press Alternatives for Limited Equipment
Use exercises that preserve the vertical press pattern and load the delts: barbell overhead press, dumbbell seated press, single-arm kettlebell press, landmine press, or pike push-ups. Cue a tight ribcage, locked scapula, and press through the middle deltoid while fully extending the elbow.
Original Exercise: Kettlebell Two Arm Military Press
How to Perform Kettlebell Two Arm Military Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Best Kettlebell Two Arm Military Press Alternatives
1. Dumbbell Arnold Press
99.9% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Shoulder Press
99.9% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
3. Dumbbell W-press
99.9% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
4. Dumbbell Cuban Press V. 2
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
5. Cuban Press
99.2% 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.
6. Barbell Standing Close Grip Military Press
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
7. Barbell Shoulder Press
96% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
8. Dumbbell Scott Press
96% 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 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. Barbell Standing Wide Military Press
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
10. Anti-Gravity Press
96% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
Why You Might Need a Kettlebell Two Arm Military Press Alternative
You may need substitutes for pain, equipment limits, or to target weak links. Shoulder impingement, rotator cuff irritation, or lack of a heavy kettlebell often force a change. Choose a substitute that keeps the same biomechanics: vertical line of force, scapulothoracic rhythm, and deltoid loading. For example, switch to a single-arm dumbbell press if you need unilateral control—keep the elbow slightly in front of the shoulder to reduce impingement and maintain middle deltoid activation. If you lack load, use slow eccentrics or landmine presses to preserve tension through the overhead range while protecting the shoulder.
How to Choose the Right Substitute
Match the substitute to your limiting factor: if stability is the issue, pick a seated dumbbell press to reduce core demand and isolate the delts—sit tall, retract the scapula, and press through the lateral head. If equipment is limited, use pike push-ups or handstand progressions to maintain vertical pressing mechanics and anterior/middle delt recruitment. Prioritize range of motion, ability to load progressively, and pain-free scapular movement. For imbalances, choose unilateral variations and emphasize strict tempo and full elbow extension to maximize deltoid hypertrophy while protecting the rotator cuff.
Frequently Asked Questions
What muscles does Kettlebell Two Arm Military Press work?
It primarily targets the anterior and middle deltoids while recruiting the triceps for elbow extension and the upper traps and serratus anterior for scapular upward rotation. Biomechanically it’s a vertical shoulder abduction/extension pattern that requires rotator cuff stabilization to protect the joint.
What is the best bodyweight alternative to Kettlebell Two Arm Military Press?
Pike push-ups (progress to elevated or handstand push-ups) replicate vertical pressing and load the delts and triceps. Cue a tucked chin, scapular protraction at lockout, and drive through the forehead to emphasize anterior and middle deltoid activation.
Can I build muscle without doing Kettlebell Two Arm Military Press?
Yes. Use progressive overload with alternatives like barbell overhead press, dumbbell seated press, landmine press, or unilateral kettlebell presses. Maintain strict tempo, full elbow extension, and consistent loading to stimulate the deltoids and triceps for hypertrophy.
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