RIRLift app icon RIRLift

Exercises

Machine shoulder press alternatives: the same press without the machine

Published October 23, 2026

The best machine shoulder press alternative is the Smith machine shoulder press, because the bar on rails and an upright bench keep the same support and fixed path. Without machines, a seated dumbbell shoulder press against an upright bench is the closest free-weight swap, and pressing one arm at a time copies the separate handles many shoulder press machines have. At home, an alternating dumbbell press or pike push-ups take its place.

What a machine shoulder press alternative has to replace

The exercise being replaced

Machine Shoulder Press

Shoulders

Seated with your back on a pad, you press handles on a fixed path. Nothing to balance, so your shoulders and triceps can be pushed close to failure safely.

How to do it

  1. Set the seat so the handles start at about shoulder height.
  2. Sit with your back flat against the pad, feet planted, and grip the handles.
  3. Press up until your arms are nearly straight overhead.
  4. Lower the handles back to shoulder height under control and press again.

Cues

  • Back stays on the pad
  • Press up, not forward
  • Control the way down

Common mistakes

  • Arching hard off the backrest to finish a rep: lighten the stack and keep your ribs down.
  • Cutting the rep short at the top: finish each press with your arms almost fully straight.
  • Letting the stack rest between reps: stop the handles just above it so your shoulders stay loaded.

Swap for: Smith Machine Shoulder Press, Dumbbell Shoulder Press, Alternating Dumbbell Shoulder Press

The machine shoulder press trains your front delts and triceps, with your side delts and upper chest helping. The seat and backrest hold you still and the handles follow a fixed path, so balance never ends the set; your shoulders do. It is hardest at the bottom, with the handles around shoulder height.

A good replacement keeps as much of that support as it can: a backrest, a fixed bar path, or at least a seat. The more balance a swap needs, the less weight you will use at first, which is normal.

Machines and benches: still supported

A fixed bar or a backrest keeps most of what the machine gives you. Start here if you liked the machine because it felt safe and simple.

Closest machine swap

Smith Machine Shoulder Press

Shoulders

A bar on rails over an upright bench gives you the same backrest and fixed path. Set the stops before the first rep and the bench so the bar clears your face.

How to do it

  1. Set an upright bench under the Smith bar so the bar comes down just in front of your face.
  2. Sit with your back on the pad and grip the bar a little wider than your shoulders.
  3. Twist the bar off the hooks and lower it to about chin level.
  4. Press it up until your arms are straight, then lower it back to chin level.
  5. Twist the bar back onto the hooks after your last rep.

Cues

  • Bar clears your nose
  • Chin-level bottom
  • Back stays on the pad

Common mistakes

  • Placing the bench so the bar hits your face or head: slide it until the bar clears your nose.
  • Starting without setting the safety stops: put them just below your lowest point before the first rep.
Build a session with Smith Machine Shoulder Press

Barbell swap

Seated Barbell Overhead Press

Shoulders

An upright bench in a rack keeps your back supported, and the bar loads in small steps. You now balance the bar, so start a little lighter than on the machine.

How to do it

  1. Set an upright bench inside a rack and put the bar on the hooks at about chin height when you sit.
  2. Sit with your back on the pad and your feet planted, and grip the bar just outside your shoulders.
  3. Lift it off the hooks and lower it to your upper chest, elbows a little in front of the bar.
  4. Press straight up, moving your chin back, until your arms lock out over your shoulders.
  5. Lower it to your upper chest under control and press again; rack it after the last rep.

Cues

  • Back on the pad
  • Elbows under the bar
  • Full lockout

Common mistakes

  • Arching off the pad to finish reps: that turns it into an incline press, so take weight off and keep your back flat.
  • Stopping the bar at chin height: bring it down to your upper chest so your shoulders work through the whole range.
Build a session with Seated Barbell Overhead Press

Closest free-weight swap

Dumbbell Shoulder Press

Shoulders

Seated against an upright bench, dumbbells train the same muscles with your back still supported. Each arm moves on its own, so a weaker side can't hide.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.
Build a session with Dumbbell Shoulder Press

Dumbbell variations

Change the grip or press one arm at a time to match the machine's handles or to suit your shoulder.

Dumbbell swap, easier on the shoulder

Neutral-Grip Dumbbell Shoulder Press

Shoulders

Palms facing each other lets your elbows sit in front of you, the same position many machines' neutral handles give. Pick it if the regular grip pinches.

How to do it

  1. Sit against an upright bench with a dumbbell at each shoulder, palms turned in.
  2. Keep your elbows pointing slightly forward rather than straight out to the side.
  3. Press up to straight elbows.
  4. Lower under control to the starting point beside your shoulders.

Cues

  • Palms in
  • Elbows forward
  • Stack wrists over elbows

Common mistakes

  • Letting the dumbbells drift wide at the top: keep them right above your shoulders.
  • Rushing the bottom: the hardest part of the rep is the first few inches out of it.
Build a session with Neutral-Grip Dumbbell Shoulder Press

One arm at a time

Single-Arm Dumbbell Shoulder Press

Shoulders

Many shoulder press machines have separate handles; pressing one dumbbell at a time is the free-weight version. Sit against the bench and keep your torso square.

How to do it

  1. Sit on an upright bench with your back on the pad and one dumbbell at shoulder height.
  2. Rest your free hand on your thigh and plant your feet.
  3. Press the dumbbell straight up to a locked elbow.
  4. Lower it to the shoulder, finish the set, then switch arms.

Cues

  • Stay level
  • Back on the pad
  • Even reps both sides

Common mistakes

  • Leaning toward the free side to get the weight up: if your torso tilts, the dumbbell is too heavy.
  • Arching off the backrest: keep your ribs down and your back on the pad.
  • Doing more reps on the strong side: match the weaker arm's count.
Build a session with Single-Arm Dumbbell Shoulder Press

Dumbbell swap with more front delt

Arnold Press

Shoulders

The palms-in start and the turn as you press keep your front delts working through more of each rep. Use a lighter pair than on a regular dumbbell press.

How to do it

  1. Set a bench upright, sit with your back against the pad and your feet flat, and hold a dumbbell in each hand.
  2. Bring the weights up in front of your shoulders, palms toward your face and elbows pointing down in front of your chest, like the top of a curl.
  3. Press up and, as the dumbbells pass your forehead, open your elbows out to the sides so your palms turn to face forward.
  4. Finish the turn just as your arms straighten overhead, with the dumbbells above your shoulders rather than in front of them.
  5. Lower along the same path, closing your elbows in front of you so your palms face you again at the bottom, then press the next rep from there.

Cues

  • Turn and press in one motion
  • Elbows open as the weights rise
  • Back stays on the pad

Common mistakes

  • Turning the dumbbells first and then pressing: spread the turn over the whole rep so there is never a pause halfway.
  • Arching away from the backrest to finish the top: keep your back on the pad and take a lighter pair.
  • Cutting the bottom short once the set gets hard: every rep starts with the palms facing you at chin height, or it is a regular shoulder press with extra steps.
Build a session with Arnold Press

Standing dumbbell swap, no bench

Alternating Dumbbell Shoulder Press

Shoulders

Standing and pressing one side while the other waits trains each arm and your trunk. Pick it at home when you have dumbbells but no bench to sit against.

How to do it

  1. Stand holding a dumbbell at each shoulder, palms turned in.
  2. Press one dumbbell up to a straight elbow while the other stays put.
  3. Lower it back to the shoulder.
  4. Press the other side and keep switching until both arms have done their reps.

Cues

  • One up, one parked
  • Brace before each press
  • Stay tall

Common mistakes

  • Leaning toward the side that is pressing: the parked dumbbell should help keep you level.
  • Letting the waiting arm drop: hold it at the shoulder the whole set.
Build a session with Alternating Dumbbell Shoulder Press

Easier on a sore shoulder

The landmine's arc keeps your arm in front of your body, which most sore shoulders prefer.

Best for a sore shoulder

Landmine Press

Shoulders

The bar travels up and forward on an arc, so your arm never has to reach fully overhead. Both hands press the end of the bar, so it is simple to learn.

How to do it

  1. Wedge one end of an empty barbell into a landmine or a corner, and load the free end with plates.
  2. Stand facing the loaded end, feet about shoulder width, and lift the end of the bar to your upper chest.
  3. Wrap both hands around the sleeve end, elbows under the bar and close to your ribs.
  4. Squeeze your glutes and keep your ribs down, then press the bar up and forward along its arc until your arms are straight.
  5. Let your shoulder blades reach forward at the top, then lower under control until the bar is back at your chest.

Cues

  • Both hands on the sleeve
  • Press where the bar wants to go
  • Ribs down, glutes tight

Common mistakes

  • Leaning back to finish the rep: if your chest tips back as the set goes on, take a plate off and keep your ribs stacked over your hips.
  • Pushing straight up against the arc: the bar is fixed at the floor, so aim up and forward and let it travel its own path.
  • Elbows flaring out wide: keep them under the bar so the press stays in line with your shoulders.
Build a session with Landmine Press

At home: band and bodyweight

No machine, no dumbbells: a band for one-arm presses, or your bodyweight with your hips raised.

Band swap

Band Overhead Press

Shoulders

Stand on one end and press one arm at a time. Hardest at the top of the rep, so it suits high reps at home.

How to do it

  1. Stand on one end of a handled band with your right foot and hold the handle at your right shoulder.
  2. Brace your stomach and squeeze your glutes.
  3. Press the handle straight up until your arm is nearly straight.
  4. Lower it slowly to your shoulder. Do all reps, then switch.

Cues

  • Ribs down
  • Press straight up
  • Shoulder finishes by your ear

Common mistakes

  • Leaning away from the working arm: brace harder or use a lighter band.
  • Pressing out in front: end with your arm over your shoulder, not your toes.
Build a session with Band Overhead Press

Best swap with no equipment

Pike Push-Up

Shoulders

Hips high and head toward the floor makes your bodyweight a shoulder press. Raise your feet on a step as you get stronger.

How to do it

  1. Start in a push-up position with your hands a bit wider than your shoulders and fingers spread.
  2. Walk your feet toward your hands and raise your hips until your body forms an upside-down V, with your weight leaning over your hands.
  3. Bend your elbows and lower the top of your head toward a point a few inches in front of your hands, so your head and hands form a triangle.
  4. Bend your elbows out to the sides and stop when your head lightly touches the floor or just above it.
  5. Press the floor away and straighten your arms, pushing your hips back up to the V.

Cues

  • Hips stay high
  • Head forward of hands
  • Push the floor away

Common mistakes

  • Letting the hips drop as you lower: that turns it back into a regular push-up; keep the hips stacked over your shoulders as much as you can.
  • Lowering your head straight between your hands: aim slightly forward so your forearms stay close to vertical.
  • Cutting the range short: lower until your head is near the floor, using a yoga block or book as a target if you need one.
Build a session with Pike Push-Up

To pair with them

The sessions below add side and rear delt work, which no press covers.

Side delts, to pair

Dumbbell Lateral Raise

Shoulders

A press barely trains your side delts, so the gym sessions follow it with a raise.

How to do it

  1. Pick light dumbbells you can raise for 12 clean reps, and stand with your feet hip width apart, the weights hanging by your thighs.
  2. Lean your chest forward a few degrees, pull your shoulders down away from your ears and soften your elbows.
  3. Sweep the weights out and slightly forward, leading with your elbows, until your upper arms are level with your shoulders.
  4. Hold that top position for a beat, then take two to three seconds to lower until the dumbbells are a hand's width from your thighs.
  5. Start the next rep from there without resting at the bottom or bouncing out of it.

Cues

  • Elbows lead, hands follow
  • Shoulders down, neck long
  • Push the weights out, not up

Common mistakes

  • Shrugging the weight up: if your shoulders rise toward your ears, drop to lighter dumbbells and stop each rep where your upper arm is level.
  • Swinging the torso to start each rep: brace, stand still and keep the first inch of the lift as slow as the rest.
  • Bending the elbows more and more as the set goes on: set the bend on rep one and keep it, or the lever shortens and the set gets easier without you noticing.
Build a session with Dumbbell Lateral Raise

Rear delts, to pair

Face Pull

Shoulders, Upper Back

Balances the pressing with the back of your shoulder.

How to do it

  1. Set the pulley at or just above head height and attach a rope. Grab it with your thumbs pointing back toward you.
  2. Step back until your arms are straight and the stack lifts, then stagger your feet or sit on a bench so you can lean back slightly without swaying.
  3. Pull the middle of the rope toward your forehead by driving your elbows out and back, keeping them at shoulder height or higher.
  4. As the rope reaches your face, pull the ends apart and rotate your hands back until your fists sit beside your ears, like a double-biceps pose.
  5. Hold that position for a beat, then let your arms straighten under control until your shoulder blades slide forward again.

Cues

  • Elbows high, hands finish behind them
  • Pull the rope apart, not just back
  • Reach forward at the start of every rep

Common mistakes

  • Loading it like a row and leaning back to move the stack: drop the weight until you can hold the end position for a second without your torso rocking.
  • Letting the elbows drop below your shoulders: the pull turns into a row and your lats and biceps take the work. Raise the pulley or lighten the load.
  • Stopping when the rope touches your face: the outward rotation at the end is what the face pull adds, so finish with your fists beside your ears.
Build a session with Face Pull

Rear delts with a band, to pair

Band Pull-Apart

Shoulders, Upper Back

The face pull's job with a light band, for sessions with no cable.

How to do it

  1. Stand tall and hold a light band with both hands about shoulder-width apart, palms down, arms reaching forward level with your shoulders.
  2. Unlock your elbows slightly, set your shoulders down away from your ears and brace your stomach so your ribs stay in.
  3. Pull your hands out to the sides in a wide arc until the band touches your chest and your arms make a T.
  4. Pinch your shoulder blades toward each other for a moment at the end.
  5. Return your hands to the front slowly, keeping some tension in the band, and start the next rep.

Cues

  • Arms long, hands wide
  • Shoulders down, then apart
  • Slow on the way back

Common mistakes

  • Bending your elbows to finish: keep the same small bend from start to end; if you have to bend more, use a lighter band or a wider grip.
  • Shrugging: think of pulling your shoulder blades down toward your back pockets before you pull apart.
  • Arching your back and pushing your ribs out: brace and keep your ribs stacked over your hips so the pull comes from your shoulders.
Build a session with Band Pull-Apart

Example sessions without the machine shoulder press

Session 1

Gym, shoulder press machine taken

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~35 min
  • EquipmentSmith Machine, Dumbbells, Adjustable Cable

You train in a gym and the shoulder press machine is busy, broken or missing.

The Smith press takes the machine's place with the same support and fixed path, then a one-arm dumbbell press copies the separate handles. Lateral raises and face pulls cover the side and rear delts. 13 working sets.

Shoulders
ExerciseSets × repsRIRRest
Smith Machine Shoulder Press1 warm-up set first 4 × 6–10 2 2:30 min
Single-Arm Dumbbell Shoulder PressSets are per arm. 3 × 8–12 2 90 s
Dumbbell Lateral Raise 3 × 12–20 1 1 min
Face Pull 3 × 12–15 1 1 min
How to run it
Once or twice a week, at least two days apart.
How to progress
When every Smith set reaches 10 reps at 2 reps in reserve, add the smallest plates. On the dumbbell press, reach 12 reps per arm on every set before moving up.
Open in the session builder

Session 2

New to free weights

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentDumbbells, Resistance Bands

You have only used the machine and now have dumbbells and an adjustable bench.

Seated dumbbell presses keep your back supported while you learn to balance the weights. The Arnold press adds front delt work with a lighter pair, lateral raises train the side delts, and band pull-aparts the back. 12 working sets.

Shoulders
ExerciseSets × repsRIRRest
Dumbbell Shoulder Press1 warm-up set first 3 × 8–12 2 2 min
Arnold Press 3 × 10–12 2 90 s
Dumbbell Lateral Raise 3 × 12–15 2 1 min
Band Pull-Apart 3 × 15–20 1 45 s
How to run it
Twice a week. Leave two reps in the tank on the presses for the first few weeks while the movement settles.
How to progress
Stay at a weight until every set reaches the top of its range with the dumbbells under control, then move up one step.
Open in the session builder

Session 3

Home, dumbbells and a band

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~30 min
  • EquipmentDumbbells, Resistance Bands

You train at home with a pair of adjustable dumbbells, a band and no bench.

Standing alternating presses replace the machine with dumbbells, pike push-ups add bodyweight pressing, a one-arm band press finishes with high reps, and pull-aparts train the back of the shoulder. 13 working sets.

Shoulders
ExerciseSets × repsRIRRest
Alternating Dumbbell Shoulder Press1 warm-up set firstReps are per arm. 4 × 10–15 1 75 s
Pike Push-Up 3 × 6–12 1 90 s
Band Overhead PressSets are per arm. 3 × 15–20 1 45 s
Band Pull-Apart 3 × 15–25 1 45 s
How to run it
Twice a week. With lighter weights, take each set to about one rep short of failure and keep rests short.
How to progress
Add reps until each range is maxed out on every set, then move up a dumbbell or a band.
Open in the session builder

Make it fit you

Questions

What can I do instead of the machine shoulder press?

The Smith machine shoulder press is the closest swap. Without machines, a seated dumbbell shoulder press against an upright bench, or pike push-ups at home.

What machine is equivalent to a dumbbell shoulder press?

The shoulder press machine itself, or the Smith machine with an upright bench. Both keep your back supported and take the balance out.

Can I do a shoulder press without a machine?

Yes. Dumbbells, a barbell, a kettlebell, a band or your bodyweight all work. Sit against an upright bench if you want the machine's back support.

Is the machine shoulder press worth it?

Yes. It lets you push your shoulders close to failure with no balance needed, which makes it a good main press for building muscle.

Is the shoulder press a compound exercise?

Yes. It moves both your shoulder and elbow joints and trains your delts, triceps and upper chest together.

What is the difference between the landmine press and the overhead press?

The landmine bar pivots from the floor, so you press up and forward on an arc. An overhead press goes straight up and needs more shoulder range.