Overhead Press alternatives
The best alternative to the Overhead Press is the Dumbbell Seated Shoulder Press: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
The Overhead Press is a overhead press: a press straight overhead, driven by the shoulders with the triceps finishing. Every swap below keeps that movement and the same main muscle, so it can take the Overhead Press’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Overhead Press alternatives with dumbbells
Dumbbell Seated Shoulder Press
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Dumbbell Arnold Press
Needs only a pair of dumbbells, and each side has to pull its own weight.
Overhead Press alternatives with resistance bands
Band Shoulder Press
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Twisting Overhead Press
A band version for home or travel; choke it shorter to make it harder.
Overhead Press alternatives on a cable machine
Cable Shoulder Press
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Overhead Press alternatives on a machine
Lever Shoulder Press
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Lever Military Press
A guided machine version: easy to learn, easy to load, and safe to take to failure.
Overhead Press alternatives on a Smith machine
Smith Shoulder Press
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
Overhead Press alternatives with a kettlebell
Kettlebell Arnold Press
The weight sits off-centre from the handle, which adds grip and stabiliser work.
Kettlebell Seated Press
One kettlebell is enough, which makes it an easy swap at home. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Overhead Press. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Overhead Press, step by step →
Questions
What is the best alternative to the Overhead Press?
The Dumbbell Seated Shoulder Press is the closest swap: it’s the same overhead press and trains the same shoulder. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
What can I do instead of the Overhead Press at home?
Band Shoulder Press, Band Twisting Overhead Press, Kettlebell Arnold Press and Kettlebell Seated Press all work with a pair of dumbbells or a band and keep the same movement: a press straight overhead, driven by the shoulders with the triceps finishing.
What muscles should a Overhead Press alternative work?
The Overhead Press works your delts, triceps and upper back. A good substitute keeps the movement the same, a press straight overhead, driven by the shoulders with the triceps finishing, so the same muscles do the work even if the equipment changes.
Can I replace the Overhead Press completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Overhead Press. Switching back and forth every session makes progress harder to see.
Track Overhead Press in SPLYT
Overhead Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.