10 Best One-arm Kettlebell Push Press Alternatives for Home Workouts
If you can’t do a one-arm kettlebell push press, use a single-arm dumbbell push press, strict single-arm dumbbell press, landmine single-arm press, barbell push press, or pike/handstand push-up. Cue: dip at the knees, explode with hip drive and finish with a locked elbow to load the lateral delts and anterior shoulder.
Original Exercise: One-arm Kettlebell Push Press
How to Perform One-arm Kettlebell Push Press
- Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
- Dip your body by bending the knees, keeping your torso upright.
- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best One-arm Kettlebell Push Press Alternatives
1. Dumbbell Push Press
91.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
2. Double Kettlebell Push Press
90.9% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
3. Bent Press
89.4% MatchHow to perform this exercise
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
4. Dumbbell One Arm Shoulder Press V. 2
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Dumbbell One Arm Shoulder Press
88.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Bradford/Rocky Presses
88.2% MatchHow to perform this exercise
- Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
7. Clean And Press
87.3% MatchHow to perform this exercise
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
8. Ez Barbell Anti Gravity Press
86.9% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
9. Dumbbell Standing One Arm Palm In Press
83.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
10. Chain Press
83.7% MatchHow to perform this exercise
- Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
- Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
- Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.
Why You Might Need a One-arm Kettlebell Push Press Alternative
You may substitute the one-arm kettlebell push press for several reasons: shoulder pain, no kettlebell, limited unilateral stability, or a need for different loading progression. Alternatives let you modulate hip-drive contribution, which reduces rotator cuff shear and shifts load into the deltoids. For example, a strict dumbbell press removes leg drive to isolate the medial deltoid and rotator cuff, while a landmine press alters shoulder plane to reduce impingement. Cue for assessment: perform a controlled eccentric with scapular retraction to test shoulder tolerance before loading heavy.
How to Choose the Right Substitute
Choose a substitute based on equipment, goal, and shoulder health. If you want the same hip-drive pattern, pick a single-arm dumbbell push press—dip at the knees and extend the hips to transfer force into shoulder elevation. For strict hypertrophy, use a seated single-arm dumbbell press with a controlled 2-0-2 tempo to maximize time under tension of the lateral delts. If you have impingement, select a landmine single-arm press and rotate the hand slightly to reduce glenohumeral compression. Progress by increasing load, reps, or shifting from bilateral to unilateral work depending on stability needs.
Frequently Asked Questions
What muscles does One-arm Kettlebell Push Press work?
The one-arm kettlebell push press primarily targets the deltoids—especially the lateral and anterior heads—while recruiting the triceps for lockout. It also uses hip extensors and quads for the dip-and-drive, transferring lower-body force into vertical shoulder work.
What is the best bodyweight alternative to One-arm Kettlebell Push Press?
A pike push-up or progressions toward a handstand push-up are the best bodyweight alternatives; they emphasize vertical pressing and deltoid overload. Cue: keep the hips stacked over shoulders and initiate descent with scapular packing to load the medial delts and triceps safely.
Can I build muscle without doing One-arm Kettlebell Push Press?
Yes. Use strict dumbbell presses, barbell push presses, landmine presses, and high-volume lateral raises to stimulate the delts. Focus on progressive overload, controlled eccentrics, and proper scapular mechanics to drive hypertrophy without that specific kettlebell variation.
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