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Barbell Seated Military Press (Inside Squat Cage) Alternative

12 substitute exercises that target the same muscles

1
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
2
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
3
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
4
Standing Behind Neck Press demonstration

Standing Behind Neck Press
5
Barbell Overhead Squat demonstration

Barbell Overhead Squat
6
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
7
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
8
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
9
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
10
Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press
11
Dumbbell Face Down Lying Shoulder Press demonstration

Dumbbell Face Down Lying Shoulder Press
12
Shoulders Rotation demonstration

Shoulders Rotation

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Seated Military Press (Inside Squat Cage) trains

Primary Deltoid Anterior

Secondary Deltoid Lateral Trapezius Upper Fibers Triceps Brachii

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