10 Best Standing Two-arm Overhead Throw Alternatives for Limited Equipment
If you can't do the standing two-arm overhead throw, use explosive presses and plyo drills that load the delts and train vertical force transfer. Try medicine-ball slams, dumbbell push presses, landmine presses, band-assisted overhead tosses, or plyo push-ups. Cue rapid hip drive, scapular protraction, and fast shoulder extension to bias delt activation.
Original Exercise: Standing Two-arm Overhead Throw
How to Perform Standing Two-arm Overhead Throw
- 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.
Pro Tips
- Category: Plyometrics
- Force: Pull
- Movement type: Compound
Best Standing Two-arm Overhead Throw Alternatives
1. Ez Barbell Anti Gravity Press
95.4% 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.
2. Bradford/Rocky Presses
95.2% 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.
3. Clean And Press
95.1% 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.
4. Barbell Skier
95% MatchHow 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.
5. Dumbbell Push Press
92% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
6. Double Kettlebell Push Press
91.4% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
7. Dumbbell Scott Press
85.4% 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. Barbell Standing Close Grip Military Press
85.4% 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.
9. Anti-Gravity Press
85.4% 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.
10. Barbell Shoulder Press
85.4% 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.
Why You Might Need a Standing Two-arm Overhead Throw Alternative
You may need substitutes because of injury, lack of a medicine ball, or a different training focus. Shoulder pain or impingement often makes end-range overhead throws inadvisable; choose exercises that limit end-range abduction and rely on controlled scapular motion. Equipment limits force you toward dumbbells, landmine setups, or bands that still load the anterior and lateral delts. If you want power rather than pure hypertrophy, pick ballistic options (slams, plyo push-ups) and emphasize explosive hip extension and rapid shoulder acceleration. For rehab or stability work, choose lower-velocity presses with strict scapular control and rotator cuff activation cues like “keep the scapula down and back” during the press.
How to Choose the Right Substitute
Pick a substitute by matching movement plane, loading method, and intent. For vertical power transfer, use medicine-ball slams or band-assisted overhead tosses and cue full hip extension and rapid elbow drive to load the anterior delts and triceps. For heavy strength or hypertrophy without a med ball, select dumbbell push presses or single-arm landmine presses—keep the wrist neutral and drive through the hips to maintain upward vector. For shoulder-friendly options, choose half-kneeling landmine presses or band resisted overhead presses and limit end-range abduction; focus on scapular upward rotation and rotator cuff activation to protect the joint.
Frequently Asked Questions
What muscles does Standing Two-arm Overhead Throw work?
The exercise primarily targets the deltoids—especially the anterior and lateral heads—while recruiting the triceps, upper pecs, and scapular stabilizers. It also involves hip extension and core bracing to transfer power from the lower body through the shoulder girdle.
What is the best bodyweight alternative to Standing Two-arm Overhead Throw?
Plyometric push-ups are the top bodyweight substitute because they produce rapid shoulder extension and force transfer similar to a throw. Cue an explosive push with full hip drive and fast shoulder protraction to emphasize delt and triceps power.
Can I build muscle without doing Standing Two-arm Overhead Throw?
Yes. You can build shoulder muscle using weighted presses (dumbbell push press, landmine press) and controlled eccentric work that targets the delts. Prioritize progressive overload, proper scapular mechanics, and consistent range-of-motion to stimulate hypertrophy without the overhead throw.
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