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Barbell Standing Military Press (Without Rack) Alternative

12 substitute exercises that target the same muscles

1
Standing Behind Neck Press demonstration

Standing Behind Neck Press
2
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press
3
Barbell Standing Wide Military Press demonstration

Barbell Standing Wide Military Press
4
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
5
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
6
Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press
7
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military Press
8
Dumbbell Scott Press demonstration

Dumbbell Scott Press
9
Barbell Overhead Squat demonstration

Barbell Overhead Squat
10
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
11
Push Press demonstration

Push Press
12
Overhead Press demonstration

Overhead Press

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 Standing Military Press (Without Rack) trains

Primary Deltoid Anterior Deltoid Lateral Triceps Brachii

Secondary Erector Spinae Rectus Abdominis Serratus Anterior Trapezius Middle Fibers Trapezius Upper Fibers

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