10 Best Standing Two-arm Overhead Throw Alternatives for Limited Equipment

The Standing Two-arm Overhead Throw is done standing with a medicine ball. Ranked closest by our scoring: the Push Press, the Push Press - Behind The Neck and the EZ Barbell Anti Gravity Press.

Standing Two-arm Overhead Throw

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

How to Do the Standing Two-arm Overhead Throw

The steps for the Standing Two-arm Overhead Throw itself, so you can judge how close each substitute below really is.

Delts, with chest, lats · Medicine-ball · Intermediate · Compound

  1. 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.
  2. Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  3. The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

The 10 Best Standing Two-arm Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Standing Two-arm Overhead Throw 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.

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

  1. Push Press

    1. Push Press

    99% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Two-arm Overhead Throw
    • Equipment: free weights, the same as the Standing Two-arm Overhead Throw
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
  3. EZ Barbell Anti Gravity PressPlay demonstration

    3. EZ Barbell Anti Gravity Press

    95% match

    Delts · Advanced · Compound

    A good swap when you have an EZ bar to work with, and it still works the delts.

    • Ez-barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
    2. Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and 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, the same as the Standing Two-arm Overhead Throw
    • Equipment: free weights, the same as the Standing Two-arm Overhead Throw
    • Body position: standing, the same as the Standing Two-arm Overhead Throw
  5. Kettlebell Double Push PressPlay demonstration

    5. Kettlebell Double Push Press

    95% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Bend your knees slightly and engage your core.
    3. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
    4. As the kettlebells reach the top, press them fully overhead, locking out your arms.
    5. Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Standing Two-arm Overhead Throw
    • Equipment: free weights, the same as the Standing Two-arm Overhead Throw
    • Body position: standing, the same as the Standing Two-arm Overhead Throw

How to Choose the Right Standing Two-arm Overhead Throw 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.

Standing Two-arm Overhead Throw FAQ

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.

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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