10 Best Rack Delivery Alternatives for Shoulder Strength
If you can't perform Rack Delivery, use vertical pressing and landmine variations to target the delts. Top alternatives: Barbell Overhead Press, Push Press, Dumbbell Shoulder Press, Landmine Press, and Z-Press. Cue: pack your scapula, keep a neutral spine and press through the mid-foot to drive deltoid activation.
Original Exercise: Rack Delivery
How to Perform Rack Delivery
- This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
- Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
- It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.
Pro Tips
- Category: Olympic weightlifting
- Force: Pull
- Movement type: Compound
Best Rack Delivery Alternatives
1. Backward Medicine Ball Throw
94.9% MatchHow to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
2. Car Drivers
86.3% MatchHow to perform this exercise
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
3. Circus Bell
86.3% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
4. Barbell Thruster
78.1% MatchHow to perform this exercise
- Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- Lower into a squat position by bending your knees and pushing your hips back.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- Lower the barbell back to shoulder height as you lower back into the squat position.
- Repeat for the desired number of repetitions.
5. Barbell Bench Press - Medium Grip
76.4% MatchHow to perform this exercise
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
6. Bench Press With Chains
76.1% MatchHow to perform this exercise
- Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
- Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
- Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
7. Bench Press - Powerlifting
75.7% MatchHow to perform this exercise
- Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
- However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
- Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
8. Chest Push (single Response)
75.4% MatchHow to perform this exercise
- Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
- Follow through by falling forward, catching yourself with your hands.
9. Chest Push (multiple Response)
74.7% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
10. Barbell Wide Bench Press
73.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a wide grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
Why You Might Need a Rack Delivery Alternative
You might substitute Rack Delivery for several reasons: limited barbell access, acute shoulder pain, poor overhead mobility, or programming variety. Choose alternatives that preserve the vertical pressing pattern and deltoid loading: strict overhead presses isolate anterior and lateral delts, push presses add hip drive and reduce pure shoulder load, while landmine or Z-presses alter ROM to relieve impingement. Technique cue: if you have impingement, use a neutral wrist (landmine) and stop at 90° abduction to lower supraspinatus stress. Consider how each substitute shifts activation between deltoid heads, traps and triceps when you pick an option.
How to Choose the Right Substitute
Select a substitute based on equipment, mobility, and whether you need isolation or total-body assistance. If you want pure deltoid stress, choose a strict barbell or dumbbell press and keep the elbows slightly in front of the bar to emphasize anterior and lateral heads. For limited overhead mobility or shoulder pain, pick a landmine press or Z-press and maintain a neutral wrist to reduce joint torque. If you need heavier loads with less shoulder strain, use a push press but cue hip drive and maintain a short dip so the delts still receive significant concentric work.
Frequently Asked Questions
What muscles does Rack Delivery work?
Rack Delivery primarily trains the anterior and lateral deltoids through a vertical pressing pattern, with secondary loading of the triceps and upper trapezius. It also requires scapular stabilizers—keep the scapula packed and elbows under the wrists to maximize delt recruitment.
What is the best bodyweight alternative to Rack Delivery?
A pike push-up or progression to a handstand push-up is the best bodyweight option; lean slightly forward so the torso approaches vertical and tuck your chin to drive through the shoulders. These variations shift load onto the anterior and lateral delts while training shoulder stabilizers in a closed-chain pattern.
Can I build muscle without doing Rack Delivery?
Yes. Use progressive overload with alternatives like strict overhead press, dumbbell shoulder press, landmine press, or controlled eccentric reps to stimulate hypertrophy. Focus on full range of motion, tempo (slow eccentrics), and precise cues—maintain neutral spine and packed scapula—to maximize delt activation.
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