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

Machine Shoulder (Military) Press
Primary Muscle
Delts
Equipment
Machine
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps
How to Perform Machine Shoulder (Military) Press
  1. Sit down on the Shoulder Press Machine and select the weight.
  2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  3. 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.
  4. Lower the handles slowly back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Compound

Ranked Machine Shoulder (Military) Press Alternatives

Best Match
Leverage Shoulder Press

1. Leverage Shoulder Press

99.4% Match
Delts Machine Intermediate Isolation
How to perform this exercise
  1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  2. Press the handles upward by extending through the elbow.
  3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Lever Shoulder Press V. 2

2. Lever Shoulder Press V. 2

99.4% Match
Delts Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
  2. Sit on the machine with your back against the backrest and your feet flat on the floor.
  3. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
  4. Push the handles upward and forward until your arms are fully extended, but not locked.
  5. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
Smith Seated Shoulder Press

3. Smith Seated Shoulder Press

99.4% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height so that the handles are at shoulder level.
  2. Sit on the machine with your back against the pad and your feet flat on the floor.
  3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
  4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
  5. Press the handles up overhead until your arms are fully extended.
Smith Shoulder Press

4. Smith Shoulder Press

91.4% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
  2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
  4. Press the bar upward until your arms are fully extended overhead.
  5. Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
Lever Military Press

5. Lever Military Press

90.7% Match
Delts Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the seat height and position yourself on the machine with your back against the backrest.
  2. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
  3. Push the handles upward until your arms are fully extended, but do not lock your elbows.
  4. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
  5. Repeat for the desired number of repetitions.
Smith Machine Overhead Shoulder Press

6. Smith Machine Overhead Shoulder Press

90.1% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
  2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
  3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
  4. Then lift the barbell back to the starting position using your shoulders while exhaling.
  5. Repeat for the recommended amount of repetitions.
Smith Standing Behind Head Military Press

7. Smith Standing Behind Head Military Press

89.3% Match
Delts Smith-machine Advanced Isolation
How to perform this exercise
  1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. Stand with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the bar off the rack and step back, maintaining a stable stance.
  5. Position the bar behind your head, resting on your upper traps.
Smith Standing Military Press

8. Smith Standing Military Press

89.3% Match
Delts Smith-machine Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp 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, with your palms facing forward.
  4. Press the barbell upward until your arms are fully extended overhead.
  5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
Resistance Band Seated Shoulder Press

9. Resistance Band Seated Shoulder Press

88.7% Match
Delts Band Intermediate Isolation
How to perform this exercise
  1. Sit on a chair or bench with your back straight and feet flat on the ground.
  2. Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level.
  3. Press the band overhead, extending your arms fully.
  4. Pause for a moment at the top, then slowly lower the band back down to shoulder level.
  5. Repeat for the desired number of repetitions.
Lever One Arm Shoulder Press

10. Lever One Arm Shoulder Press

88.2% Match
Delts Lever Intermediate Isolation
How to perform this exercise
  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.

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.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use the exercise substitution finder to compare ranked alternatives for your available equipment and training preference.

Try the Exercise Substitution Finder →