10 Best Push Press Alternatives for Explosive Shoulder Power
The Push Press is done standing with a barbell. Ranked closest by our scoring: the Standing Two-arm Overhead Throw, the EZ Barbell Anti Gravity Press and the Kettlebell Double Push Press. Three harder versions, the Push Press - Behind The Neck, the Bradford/rocky Presses and the Clean And Press, are listed below as progressions rather than swaps.
The Push Press asks your legs to dip and drive so a barbell can travel from your shoulders to a locked-out arm overhead. The Standing Two-arm Overhead Throw keeps the explosive whole-body effort with a medicine ball instead: take it behind your head with a slight knee bend, then throw it forward at a wall or a partner. If you only have kettlebells, the Kettlebell Double Push Press keeps the same leg dip with a bell in each hand, and the Kettlebell One Arm Push Press covers a single bell.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Push Press
- Primary muscle
- Delts
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Quadriceps, Triceps
Ranked Push Press Alternatives
10 substitutes, ranked by how closely each one matches the Push Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 
1. Standing Two-arm Overhead Throw
99% match- Delts
- Medicine-ball
- Intermediate
- Compound
A good swap when you have a medicine ball to work with, and it still works the delts.
How to perform this exercise
- Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
- Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
Progression
2. Push Press - Behind The Neck
97% match- Delts
- Barbell
- Advanced
- Compound
Pick this when you want a harder version that still works the delts.
How to perform this exercise
- Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- Return to the starting position, using your legs to absorb the impact.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: overhead push press, the same as the Push Press
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
3. EZ Barbell Anti Gravity Press
95% match- Delts
- Ez-barbell
- Advanced
- Compound
A good swap when you have an EZ bar to work with, and it still works the delts.
How 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.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
Progression
4. Bradford/rocky Presses
95% match- Delts
- Barbell
- Advanced
- Compound
How 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.
- Alternate in this manner until you complete the recommended amount of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
5. Kettlebell Double Push Press
95% match- Delts
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the delts.
How to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
- As the kettlebells reach the top, press them fully overhead, locking out your arms.
- Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: overhead push press, the same as the Push Press
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
Progression
6. Clean And Press
95% match- Delts
- Barbell
- Advanced
- Compound
How 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.
- Stand to full height, holding the bar in the clean position.
- Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
7. Barbell Skier
95% match- Delts
- Barbell
- Intermediate
- Compound
It uses the same equipment and still works the delts.
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
8. Kettlebell One Arm Push Press
88% match- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
- Bend your knees slightly and engage your core.
- Press the kettlebell overhead by extending your arm and fully extending your legs.
- Lower the kettlebell back to the starting position by bending your knees and bringing the kettlebell back to your shoulder.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: overhead push press, the same as the Push Press
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
9. Anti-gravity Press
85% match- Delts
- Barbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
10. Barbell Shoulder Press
85% match- Delts
- Barbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Push Press
- Equipment: free weights, the same as the Push Press
- Body position: standing, the same as the Push Press
Why You Might Need a Push Press Alternative
A barbell and space to dip and drive are not always available: the rack might be busy or home gyms skip a bar. The Push Press pairs a barbell with a leg dip into an overhead lockout, and that pairing is hard to copy exactly. Three of the alternatives keep the leg dip and drive to lockout while changing what you hold: a kettlebell or two pressed from the shoulders, or the bar racked across the back of your shoulders instead of the front. The Standing Two-arm Overhead Throw keeps the explosive whole-body effort but throws a medicine ball forward from behind your head instead of pressing it. The EZ Barbell Anti Gravity Press trades the drive for a strict standing press, useful if your gym has an EZ bar and you would rather skip the leg dip.
Push Press FAQ
Can I do the Push Press at home?
Yes, with a kettlebell or two. The Kettlebell Double Push Press keeps the same leg dip and drive into lockout, just with a pair of bells instead of a bar. The Kettlebell One Arm Push Press does the same job one side at a time, which suits a single kettlebell and a lighter load.
Which swaps trade the barbell for something else?
Four do. The EZ Barbell Anti Gravity Press swaps in an EZ bar for a strict standing press with no dip. The Standing Two-arm Overhead Throw swaps the bar for a medicine ball thrown forward from behind your head, so the explosive effort stays but the press does not. The Kettlebell Double Push Press and Kettlebell One Arm Push Press swap in one or two kettlebells, keeping the leg dip and drive without a bar.
How do I make the Push Press drive even harder?
The Push Press - Behind The Neck keeps the same dip and drive but starts with the bar racked across the back of your shoulders, so the press travels straight up from behind your head. The Clean And Press pulls the bar from the floor into a full clean before the same overhead lockout, adding a lift in front of it.
Is there a version of the Push Press without the leg dip?
Yes. The Barbell Shoulder Press seats you on a bench and presses the bar from your shoulders with no dip and no drive from your legs, so you get the same overhead lockout on a strict path. Take it when your legs are cooked from squats or you would rather isolate the shoulders.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology