10 Best Two-arm Kettlebell Military Press Alternatives for Home Gyms

Ranked Two-arm Kettlebell Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Two-arm Kettlebell 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.

1. Best match

   

   1. Alternating Kettlebell Press

   92% match

   • Shoulders
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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 Two-arm Kettlebell Military Press
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
2. 

   2. Seated Barbell Military Press

   86% match

   • Shoulders
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: strict overhead press, the same as the Two-arm Kettlebell Military Press
   • Primary muscle: shoulders, the same as the Two-arm Kettlebell Military Press
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Two-arm Kettlebell Military Press
3. Play demonstration

   3. Dumbbell Arnold Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
   2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
   3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
   4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   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 Two-arm Kettlebell Military Press
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
4. 

   4. Dumbbell Shoulder Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
   2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
   3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
   4. Now, exhale and push the dumbbells upward until they touch at the top.
   5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
   6. 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 Two-arm Kettlebell Military Press
   • Primary muscle: delts, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
5. Play demonstration

   5. Dumbbell W-press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing forward.
   2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended overhead.
   4. Lower the dumbbells back to shoulder height.
   5. 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, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
6. 

   6. Standing Dumbbell Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
   2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
   3. Pause, and slowly return the weight to the starting position.

   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 Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
7. Play demonstration

   7. Dumbbell Cuban Press

   84% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
   2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
   3. Rotate your wrists so that your palms are facing forward.
   4. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
   5. 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, not shoulders
   • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
8. 

   8. Standing Palms-in Dumbbell Press

   84% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
   2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
   3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
   4. Repeat for the recommended amount of repetitions.

   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 Two-arm Kettlebell Military Press
   • Body position: standing, the same as the Two-arm Kettlebell Military Press
9. 

   9. Anti-gravity Press

   81% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a bar on the ground behind the head of an incline bench.
   2. 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.
   3. 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.
   4. 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 Two-arm Kettlebell Military Press
10. 

    10. Barbell Shoulder Press

    81% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. 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).
    2. 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.
    3. Lower the bar down to the shoulders 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.

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

    Why this matches

    • Movement: strict overhead press, the same as the Two-arm Kettlebell Military Press
    • Primary muscle: delts, not shoulders
    • Equipment: free weights, the same as the Two-arm Kettlebell Military Press
    • Body position: standing, the same as the Two-arm Kettlebell Military Press