Overhead Press Alternatives
The overhead press is the primary exercise for building shoulder strength and size. Standing with a barbell at shoulder height, you press it overhead to full lockout. It targets all three deltoid heads with emphasis on the anterior and lateral heads.
Primary Muscles
Front Delts, Side Delts
Equipment Needed
Barbell
Difficulty Level
Intermediate
Best Overall Alternative
Seated Dumbbell Press
IntermediateProvides independent arm movement allowing natural pressing path while seated position removes leg drive to isolate shoulders. Greater range of motion than barbell pressing.
Other Overhead Press Alternatives
Mimics barbell overhead press movement while allowing independent arm action. Standing position engages core and requires full-body stability like the original.
Push Press
Adds leg drive to strict press allowing heavier loads and developing explosive power. Maintains overhead pressing pattern while training power transfer from lower to upper body.
Best Overall Variation
Z-Press
AdvancedPerformed seated on the floor with legs extended, removing all leg drive and back support. This isolates the shoulders completely and demands exceptional core stability and thoracic mobility.
Other Overhead Press Variations
The bar starts behind the head resting on the upper traps and is pressed from behind the neck. This shifts emphasis to the lateral and rear delts and requires significantly more shoulder mobility.