10 Best Kettlebell Two Arm Military Press Alternatives for Limited Equipment

The Kettlebell Two Arm Military Press is done standing with a kettlebell. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Shoulder Press and the Dumbbell W-press.

Kettlebell Two Arm Military PressWatch the Kettlebell Two Arm Military Press

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

How to Do the Kettlebell Two Arm Military Press

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

Delts, with triceps, upper back · Kettlebell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
  2. Engage your core and press the kettlebells overhead, fully extending your arms.
  3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Kettlebell Two Arm Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Two Arm Military 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. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% 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. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    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
    • Movement: strict overhead press, the same as the Kettlebell Two Arm Military Press
    • Primary muscle: delts, the same as the Kettlebell Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Two Arm Military Press
    • Body position: standing, the same as the Kettlebell Two Arm Military Press
  7. Anti-gravity Press

    7. Anti-gravity Press

    96% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Place a bar on the ground behind the head of an incline bench.
    2. 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.
    3. 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.
    4. Return to the starting position and repeat to complete the set.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Two Arm Military Press
    • Equipment: free weights, the same as the Kettlebell Two Arm Military Press

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.

Kettlebell Two Arm Military Press FAQ

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.

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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