10 Best Standing Military Press Alternatives for When You Can't Press
If you can’t do the Standing Military Press, use exercises that keep a vertical pressing pattern and deltoid load. Top options include Seated Dumbbell Press, Push Press, Arnold Press, Landmine Press, and Pike Push‑Up. Each preserves shoulder activation while matching different equipment, mobility, and loading needs—pick one based on your limits.
Original Exercise: Standing Military Press
How to Perform Standing Military Press
- Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Standing Military Press Alternatives
1. Barbell Shoulder Press
99.9% 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.
2. Anti-Gravity Press
99.9% 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.
3. Barbell Standing Close Grip Military Press
99.9% 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.
4. Barbell Standing Wide Military Press
98% 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.
5. Barbell Standing Bradford Press
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell in front of your shoulders with an overhand grip.
- Press the barbell overhead, fully extending your arms.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Ez Barbell Anti Gravity Press
90% 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.
7. Dumbbell Scott Press
90% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
8. Bradford/Rocky Presses
88.7% 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.
9. Band Shoulder Press
88.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- Press the band overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the band back to shoulder height.
- Repeat for the desired number of repetitions.
10. Clean And Press
88.5% 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.
Why You Might Need a Standing Military Press Alternative
You might substitute the Standing Military Press for several reasons: shoulder pain or limited thoracic extension, lack of a barbell, or the need to protect lower back from heavy axial load. Substitutes let you maintain anterior and medial deltoid activation while altering stabilization demands and loading vectors. For example, a seated dumbbell press reduces spinal compression and isolates delts—keep scapula retracted and drive each dumbbell overhead to emphasize the lateral head. A push press uses leg drive to tolerate heavier loads while preserving overhead mechanics through upward scapular rotation.
How to Choose the Right Substitute
Choose a substitute by matching the primary constraint: mobility, equipment, or training goal. For shoulder pain or poor thoracic extension, pick a seated or landmine press to reduce cervical/low‑back strain; cue a neutral spine and avoid excessive cervical extension. If you need strength carryover, use a push press to train explosive drive and heavier loads—initiate with a quick hip dip and transfer force through the hips into the bar. For unilateral balance or hypertrophy, choose single‑arm dumbbell or landmine presses and focus on full scapular upward rotation and controlled eccentric tempo.
Frequently Asked Questions
What muscles does Standing Military Press work?
The Standing Military Press primarily targets the anterior and medial deltoids, with secondary loading of the triceps, upper trapezius, and serratus anterior. It also recruits stabilizers in the rotator cuff and core for upright posture and scapular upward rotation during lockout.
What is the best bodyweight alternative to Standing Military Press?
Pike push‑ups and handstand push‑ups are the best bodyweight substitutes; they maintain a vertical pressing line and high deltoid activation. For pike push‑ups, set hips high, tuck chin slightly, and drive the crown of your head toward the floor to emphasize anterior and lateral delt loading.
Can I build muscle without doing Standing Military Press?
Yes. You can build shoulder muscle using presses that maintain similar loading and range of motion—dumbbell presses, push presses, landmine variations, and high‑angle bodyweight presses all work. Prioritize progressive overload, consistent volume, and precise technique to preserve deltoid activation without the barbell military press.
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