10 Best Push Press Alternatives for Shoulder Strength
If you can't or won't do the barbell Push Press, use movements that load the delts and preserve overhead mechanics. Effective options include the strict overhead press, dumbbell push press, landmine press, seated dumbbell press, and pike push-up. For pike push-ups, drive your hips high and lead with the crown of the head to target the anterior and lateral delts.
Original Exercise: Push Press
Pro Tips
- Category: Olympic weightlifting
- Force: Push
- Movement type: Compound
Best Push Press Alternatives
1. Ez Barbell Anti Gravity Press
95.4% 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.
2. Bradford/Rocky Presses
95.2% 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.
3. Clean And Press
95.1% 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.
4. Barbell Skier
95% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
5. Double Kettlebell Push Press
91.4% 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.
6. Anti-Gravity Press
85.4% 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.
7. Barbell Shoulder Press
85.4% 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. Barbell Standing Close Grip Military Press
85.4% 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. Band Twisting Overhead Press
85.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles at shoulder height with your palms facing forward.
- Engage your core and press the band overhead, fully extending your arms.
- As you press, twist your torso to one side, keeping your hips stable.
- Pause for a moment at the top, then return to the starting position.
10. Barbell Standing Wide Military Press
83.4% 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.
Why You Might Need a Push Press Alternative
You might replace the Push Press because of shoulder pain, limited overhead mobility, lack of a barbell, or a desire to isolate the delts. Injuries such as rotator cuff tendinopathy or AC joint irritation often need reduced shear and more controlled ROM; performing a landmine press with a neutral grip and diagonal bar path lowers glenohumeral stress. Equipment limits push you to dumbbells or bodyweight moves that still stimulate anterior and lateral deltoids while limiting hip drive. Training priorities—like correcting imbalances or emphasizing hypertrophy—also favor unilateral presses that increase rotator-cuff activation. Cue: keep ribs down and scapula packed to protect the shoulder while pressing.
How to Choose the Right Substitute
Select a substitute based on shoulder health, load capacity, movement pattern, and equipment. If you need lower joint stress, pick the landmine press or neutral-grip dumbbell press because the diagonal or neutral path reduces shoulder shear and lets the delts work with more pec contribution. For strict deltoid overload and hypertrophy, choose seated dumbbell or strict barbell press and press with elbows slightly in front of the bar to keep tension on the anterior and lateral delts. Want unilateral control? Use single-arm dumbbell or landmine presses to improve rotator-cuff stabilization and fix left-right imbalances. Cue: prioritize a full scapular pack and controlled eccentric to maximize delt activation.
Frequently Asked Questions
What muscles does Push Press work?
The Push Press primarily loads the anterior and lateral deltoids, with strong involvement from the triceps and upper trapezius. Hip drive transfers force from the lower body, so you also recruit glutes and quads to generate momentum and increase power output.
What is the best bodyweight alternative to Push Press?
The best bodyweight option is the pike push-up because it orients the torso vertically to load the delts and triceps. Set hips high, lower the crown of your head toward the ground, and push back up to emphasize anterior and lateral delt activation and build overhead strength.
Can I build muscle without doing Push Press?
Yes—you can build shoulder mass with strict overhead presses, seated dumbbell presses, landmine presses, and unilateral variations that isolate the delts and triceps. Focus on progressive overload, full ROM, and consistent scapular control to maximize muscle activation and hypertrophy without using the Push Press.
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