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.

Seated Barbell Military Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Seated Barbell Military Press

The steps for the Seated Barbell Military Press itself, so you can judge how close each substitute below really is.

Shoulders, with triceps · Barbell · Intermediate · Compound

  1. 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.
  2. 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.
  3. Lower the bar down to the collarbone slowly as you inhale.
  4. Lift the bar back up to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Two-arm Kettlebell Military Press

    1. Two-arm Kettlebell Military Press

    86% match

    Shoulders · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the shoulders.

    • Kettlebell
    How to perform it
    1. 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.
    2. 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
  2. Kettlebell Seated Two Arm Military PressPlay demonstration

    2. Kettlebell Seated Two Arm Military Press

    81% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the shoulders.

    • Kettlebell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. 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 PressPlay demonstration

    3. Barbell Seated Overhead Press

    80% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

    • Barbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
    4. Press the barbell overhead by extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
    6. 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

    5. Alternating Kettlebell Press

    78% match

    Shoulders · Intermediate · Compound

    Pick this when you want to work the shoulders one side at a time.

    • Kettlebell
    How to perform it
    1. 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.
    2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
    3. 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

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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