10 Best Seated Barbell Military Press Alternatives for Shoulder Strength
The Seated Barbell Military Press is done seated with a barbell. Ranked closest by our scoring: the Two-arm Kettlebell Military Press and the Alternating Kettlebell Press. Two harder versions, the Barbell Seated Behind Head Military Press and the Standing Behind Neck Press, are listed below as progressions rather than swaps.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Seated Barbell Military Press
- Primary muscle
- Shoulders
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps
How to perform Seated Barbell Military Press
- Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully 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.
- Once you pick up the barbell with the correct grip length, 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 collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Ranked Seated Barbell Military Press Alternatives
10 substitutes, ranked by how closely each one matches the Seated Barbell Military 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. Two-arm Kettlebell Military Press
86% match- Shoulders
- Kettlebell
- Intermediate
- Compound
A good swap when you have a kettlebell to work with, and it still works the shoulders.
How to perform this exercise
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
- Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: shoulders, the same as the Seated Barbell Military Press
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Seated Barbell Military Press
- Delts
- Kettlebell
- Intermediate
- Compound
A looser match: it works the delts rather than the shoulders.
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder level with your palms facing forward.
- Press the kettlebells overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: seated, the same as the Seated Barbell Military Press
3. Barbell Seated Overhead Press
80% match- Delts
- Barbell
- Intermediate
- Compound
A looser match: it uses the same equipment, but it works the delts rather than the shoulders.
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
- Press the barbell overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: seated, the same as the Seated Barbell Military Press
Progression
- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: seated, the same as the Seated Barbell Military Press
5. Alternating Kettlebell Press
78% match- Shoulders
- Kettlebell
- Intermediate
- Compound
Pick this when you want to work the shoulders one side at a time.
How to perform this exercise
- Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
- Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
- Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: shoulders, the same as the Seated Barbell Military Press
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Seated Barbell Military Press
6. Anti-gravity Press
75% 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, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
7. Barbell Shoulder Press
75% 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
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Seated Barbell Military Press
- Delts
- Barbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Movement: strict overhead press, the same as the Seated Barbell Military Press
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Seated Barbell Military Press
9. Neck Press
75% match- Pectorals
- Barbell
- Intermediate
- Compound
How 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 your neck with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your neck.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: pectorals, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Balance: harder to stay steady on than the Seated Barbell Military Press
Progression
10. Standing Behind Neck Press
75% match- Delts
- Barbell
- Advanced
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- Keep your back straight and core engaged.
- Press the barbell overhead by extending your arms, fully extending your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 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, not shoulders
- Equipment: free weights, the same as the Seated Barbell Military Press
- Body position: standing, not seated
- Balance: harder to stay steady on than the Seated Barbell Military Press
Seated Barbell Military Press FAQ
What muscles does Seated Barbell Military Press work?
The seated barbell military press primarily targets the anterior and medial deltoids, with secondary loading of the upper trapezius, triceps brachii, and rotator cuff stabilizers. Maintain scapular upward rotation and press through the elbows to maximize deltoid activation and limit trapezius dominance.
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