10 Best Two-arm Kettlebell Military Press Alternatives for Home Gyms
If you can't perform the two-arm kettlebell military press, use dumbbell, barbell or bodyweight vertical presses to hit the deltoids and triceps. For example, perform a strict dumbbell overhead press with wrists stacked over elbows and a full elbow lockout to reproduce vertical pressing mechanics and rotator-cuff stability.
Original Exercise: Two-arm Kettlebell Military Press
How to Perform Two-arm Kettlebell Military Press
- 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.
- 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Ranked Two-arm Kettlebell Military Press Alternatives
1. Alternating Kettlebell Press
92.2% MatchHow to perform this exercise
- 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.
- Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
- Lower the pressed kettlebell to the starting position and immediately press with your other arm.
2. Seated Barbell Military Press
85.9% MatchHow to perform this exercise
- 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.
- 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.
3. Dumbbell Arnold Press
85% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Shoulder Press
85% MatchHow to perform this exercise
- 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.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
5. Dumbbell W-press
85% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
6. Standing Dumbbell Press
85% MatchHow to perform this exercise
- 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.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position.
7. Dumbbell Cuban Press V. 2
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
8. Standing Palms-In Dumbbell Press
84.4% MatchHow to perform this exercise
- 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.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
9. Anti-Gravity Press
81% 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
81% 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 Two-arm Kettlebell Military Press Alternative
You might substitute the two-arm kettlebell military press for injury, lack of kettlebells, or to vary stimulus. Shoulder pain or limited overhead mobility often requires a safer loading pattern, use single-arm pressing or neutral-grip dumbbell presses to reduce impingement. If you prefer different stability demands, choose a unilateral variation to force core bracing and scapular control; cue a tight rib-to-hip connection and avoid flaring the ribs. For equipment limits, use pike or handstand push-up progressions that preserve vertical press biomechanics and anterior/medial deltoid activation.
How to Choose the Right 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.
Frequently Asked Questions
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.
What is the best bodyweight alternative to Two-arm Kettlebell Military Press?
A pike push-up (progressing toward a handstand push-up) is the best bodyweight option because it preserves vertical pressing mechanics and loads the deltoids. Cue hips high, drive the head between the hands, and keep elbows at about a 45° angle to emphasize the anterior deltoid and maintain shoulder-friendly alignment.
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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