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

The Two-arm Kettlebell Military Press is done standing with a kettlebell. Ranked closest by our scoring: the Alternating Kettlebell Press and the Seated Barbell Military Press.

Two-arm Kettlebell Military Press

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

How to Do the Two-arm Kettlebell Military Press

The steps for the Two-arm Kettlebell Military Press itself, so you can judge how close each substitute below really is.

Shoulders, with triceps · Kettlebell · Intermediate · Compound

  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.

The 10 Best 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. 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. Alternating Kettlebell Press

    1. Alternating Kettlebell Press

    92% 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 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. Seated Barbell Military Press

    2. Seated Barbell Military Press

    86% match

    Shoulders · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Dumbbell Arnold PressPlay demonstration

    3. Dumbbell Arnold Press

    85% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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

How to Choose the Right Two-arm Kettlebell Military Press Substitute

Select a substitute by matching movement pattern, loading capacity and shoulder health. Prioritize exercises that preserve vertical pressing mechanics to target anterior and medial deltoids and triceps, for example, choose a strict dumbbell press when you need load, or a single-arm neutral-grip press to reduce shoulder rotation. Consider stability demands: unilateral presses increase rotator-cuff and serratus anterior activation, while barbell presses allow heavier axial load. Also assess range-of-motion and pain response; cue scapular retraction, maintain a 30–45° humeral plane from the torso, and avoid excessive internal rotation during the press.

Two-arm Kettlebell Military Press FAQ

What muscles does Two-arm Kettlebell Military Press work?

The exercise primarily targets the anterior and medial deltoid heads and the triceps brachii, with secondary involvement from the upper chest and trapezius. Scapular stabilizers and the rotator cuff engage to maintain overhead control; cue scapular retraction and full elbow extension to maximize deltoid drive.

Can I build muscle without doing Two-arm Kettlebell Military Press?

Yes. You can build shoulder mass using other vertical presses (dumbbell, barbell, or single-arm neutral presses) combined with progressive overload and controlled eccentrics. Focus on full range of motion, tempo control, and cues like consistent wrist-to-elbow stacking to ensure targeted deltoid activation.

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