10 Best Machine Shoulder (military) Press Alternatives for Home Gyms
If you can't use the Machine Shoulder (military) Press, pick movements that reproduce the vertical press and load the delts: seated dumbbell press, barbell military press, landmine press, single-arm dumbbell press, or pike push-ups. Cue: press through the palms, keep the scapula stable, and lead with the elbows to target anterior and lateral delts.
Original Exercise: Machine Shoulder (military) Press
How to Perform Machine Shoulder (military) Press
- Sit down on the Shoulder Press Machine and select the weight.
- Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
- Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
- Lower the handles slowly back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Machine Shoulder (military) Press Alternatives
1. Arnold Dumbbell Press
84.1% 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 Bench Seated Press
82.3% 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.
3. Dumbbell Seated Shoulder Press
82.3% 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.
4. Barbell Seated Overhead Press
82.3% 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.
5. Barbell Seated Behind Head Military Press
81.8% 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 down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
6. Band Shoulder Press
78.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- Press the band overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the band back to shoulder height.
- Repeat for the desired number of repetitions.
7. Dumbbell Seated Shoulder Press (parallel Grip)
78.3% 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.
8. Barbell Standing Close Grip Military Press
77.2% 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.
9. Dumbbell Scott Press
77.2% 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.
10. Anti-Gravity Press
77.2% 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 Machine Shoulder (military) Press Alternative
You may substitute the machine press for many reasons: no access to the machine, shoulder pain with fixed paths, or a goal to correct left-right strength imbalances. Free-weight and bodyweight presses let you vary range of motion and scapular movement, shifting activation between anterior, lateral, and posterior delts and increasing rotator cuff demand. For example, a single-arm dumbbell press increases core and scapular stabilizer recruitment; cue: brace the core and drive the dumbbell straight up while preventing torso rotation.
How to Choose the Right Substitute
Choose based on equipment, shoulder health, and training goal. If you want maximal bilateral load and progressive overload, pick the barbell military press and focus on a vertical line of force; cue: tuck the chin slightly and drive through the heels. If you need reduced joint stress or unilateral work, use single-arm dumbbell or landmine presses to limit shear and improve scapular control. For rehab or travel, use resistance-band overhead presses and emphasize smooth eccentric control and active rotator cuff engagement.
Frequently Asked Questions
What muscles does Machine Shoulder (military) Press work?
The machine press primarily targets the deltoid heads—especially the anterior and lateral fibers—while also recruiting the triceps and upper trapezius. The fixed path reduces rotator cuff and scapular stabilizer demand compared with free weights, so you may feel less activation of those supporting muscles.
What is the best bodyweight alternative to Machine Shoulder (military) Press?
Pike push-ups are the top bodyweight substitute for most trainees because they replicate vertical pressing and load the delts and triceps. Technique cue: set hips high, lower your head toward the floor with elbows at a 45° angle, then press explosively to full elbow extension to maximize deltoid activation.
Can I build muscle without doing Machine Shoulder (military) Press?
Yes—you can build shoulder muscle using a mix of barbell, dumbbell, landmine, band, and bodyweight presses combined with progressive overload. Focus on full range of motion, controlled eccentrics, and progressively increasing load or volume while maintaining scapular stability to drive deltoid hypertrophy.
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