11 Best Overhead Press Alternatives For Shoulder Pain

1. Incline Barbell Bench Press (Barbell Overhead Press Alternative)

The incline barbell bench press is an exercise that many will do during their chest day routine.

This is another compound lift and trains many of the same muscles as the overhead press, including the triceps, pec major, and deltoids.

As it's performed at an incline angle, you'll activate more of your delts and triceps compared to a regular bench press, making it a perfect alternative to the overhead press. 

The incline bench can be trained at high weight and high volume, making it perfect for hypertrophy and building mass and strength. 

Training incline bench is the perfect way to improve pressing strength and overhead strength, and by changing the angle of your lift, you can really target specific muscles for progressive overload.

I've used this overhead press substitute with several clients who suffer with shoulder pain. While you still have to be mindful during the movement, it seems to remove a lot of the stress on the shoulder joints. 

If you don't have the equipment or space for incline bench press, there are incline bench press alternatives you can do to target your upper chest effectively. 

Benefits:

• Less shoulder strain. 
• Develops your chest, triceps, and deltoids.
• Great for mass building.

How to do it:

1. Position yourself on a bench with an angle set between 30 and 45 degrees.
2. Next, you should lie back on the bench, grounding your feet into the floor as if you were trying to scoot your body up the bench. 
3. Grab the bar with a grip around shoulder-width overhand grip.
4. Lift the bar from the rack and extend your arms until they are locked.
5. Lower the bar to your chest; always aim for your nipples. 
6. Pause for a second at the bottom of the lift before lifting back to the starting position, keeping your body braced and feet secure. 

Related Article - 9 Best Tricep Pushdown Alternative Workout

2. Dumbbell Shoulder Press 

For many people who have a problem doing the traditional barbell overhead press, the problem isn’t always pain or injury.

Some people have less range of motion in their shoulders or wrists (like me), making it difficult to perform the exercise with a barbell, which is where dumbbells come in.

Sound familiar? Then a great alternative is the dumbbell shoulder press. 

The dumbbell shoulder press is a similar movement to the barbell overhead press, but instead you use dumbbells (did you guess from the name?).

By using dumbbells you can tweak the movement to suite your body. You aren't stuck in a fixed movement pattern like you would be with the barbell.

Over the last year I've become a HUGE fan of using dumbbells for all my pressing workouts, mainly because of this exact reason. 

Using dumbbells is also the perfect way to solve muscular imbalances. Naturally, we have an affinity for a particular hand and side. When they're not corrected, this can lead to one side being stronger than your other.

Training with individual dumbbells corrects this as both sides have to work equally hard, and one side cannot compensate for the other.

It's one of the best overhead press alternatives around in my opinion.

Benefits:

• Greater range of motion than barbell.
• Allows you to move your arms freely.
• Suitable for all abilities.

how to do it:

1. Start either standing or on an upright bench holding a dumbbell in each hand with your palms facing forwards. Keep your elbows to the side and bent, creating a 90-degree angle.
2. Brace your core, inhale and lift the weights in a slow controlled manner until your arms are fully extended above.
3. Hold for a second before returning to the starting position, breathing out on the way down.

Related Article - Dumbbell Vs Barbell Shoulder Press

3. Landmine Press (Overhead Press Alternative For Shoulder Pain)

Another common alternative to the overhead press is the landmine press. This is performed by lifting a barbell at one end with weight on the top. 

The other end is connected to a piece of equipment specifically designed for the landmine press and keeps it fixed to the floor.

The standard landmine press requires you to lift the barbell from your chest over your head and uses many of the same muscles as the overhead press.

However, with the grip being much more centralized and using a neutral grip, it requires less mobility in the shoulder and will allow you to focus on lifting heavier.

This is a great one for those who struggle with the wider grip necessary for the overhead barbell press.

I've found placing your shoulder in a wide grip position opens it up to strains and injuries are more likely to occur. However, the landmine press solves this issue.

Benefits:

• Less shoulder strain.
• Develops your front delts. 
• Works each arm separately.

how to do it:

1. Start in front of the landmine press barbell, holding the end with the plates on it in one hand just in front of your chest. 
2. Place your feet shoulder width; press them into the floor to brace.
3. Once braced, inhale as you push upwards until your arm is extended over your head. 
4. Hold this position for a second before bringing the bar back down in a controlled manner, exhaling until you are in your starting position.

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4. Single arm Resistance band press (Overhead Press Alternative With No Weights)

If you're looking to work your deltoids and don't want to deal with shoulder pain, what you need to use is resistance bands. 

Resistance bands are used in most rehabilitation programs as they provide you with variable resistance and are highly versatile. Don't let these oversized elastic bands fool you, they can give you a brilliant workout. 

What I enjoy about the single arm resistance band press is that it trains each arm individually while forcing your stabilizing muscles to switch on. And, there is the constant tension which is applied to your muscles during the press. 

As with the dumbbell variations of the overhead press, this movement allows your shoulder to move how it wants to, removing some of the strain. 

Whether you're a beginner or advanced gym goer, give this overhead press substitute a try, you won't regret it.

benefits:

• Engages your entire shoulder for stability. 
• Fixes muscular imbalances.
• Suitable for all ability levels.

how to do it:

1. Choose a suitable strength resistance band.
2. Put your foot through one side of it and stand on the band. 
3. Grab the opposite side of the band with one hand. 
4. Hold the band at shoulder height and press it upward above your head. 
5. Slowly lower to the starting point and repeat.

5. Z-Press 

The Z press, or the Zydrunas press, is an overhead press replacement that involves zero leg drive and isolates the shoulders and core. It is performed while seated, removing the legs from the equation.  

To do the Z press, you will require a good level of hip mobility and core strength, so this may be one for the more advanced lifters.

During the Z press, you will need a lot more engagement of your stabilization muscles like your scapulae, obliques, and erector because the control of the movement requires a strict form.

As you press overhead, your scapula rotates upwards and swings down during the descent. 

While you traditionally use a barbell for this overhead press replacement, I recommend using dumbbells as they allow your shoulder joint to move more freely and places less stress on your joints.

benefits:

• Engages your core muscles.
• Isolates your shoulders.
• Great for advanced lifters.

How to do it:

1. Set up a squat rack so that when you place the bar on the lower rack arms, the bar sits just above your shoulder height when you are sitting down.
2. Once the bar is in position, sit under it.
3. Extend your body, so you are sat up as much as possible without overarching your back.
4. Place your hands just wider than shoulder-width on the bar using an overhand grip.
5. Brace your core and inhale, pressing the bar above your head until your arms are extended, hold for a second, then lower in a controlled way to the starting position. 

Related Article - 7 Best Alternatives To Close Grip Bench Press

6. Arnold Dumbbell Press 

Developed by the legendary Mr. Olympia himself, Arnold Schwarzenegger, the Arnold dumbbell press or Arnold press is an excellent variation of the traditional press. 

The reason why it is so effective is the engagement of all three deltoids that are required to perform the movement. 

You will need your anterior, lateral, and posterior deltoids firing on all cylinders to perfect the movement.

This is what makes it more technical and difficult compared to the standard overhead press, which activates the anterior and lateral to a higher degree compared to the posterior delts. 

A bonus to this is the engagement of the forearms and triceps. If you are looking at building those show-stopping arms as well as huge hulking shoulders, this is one of the best exercises on the planet.  

Plus, by using dumbbells your movement pattern is more natural, placing less strain on your shoulder joints.

Try this barbell overhead press alternative in your next shoulder workout.

Benefits:

• Works all three deltoid heads.
• Ideal for all ability levels.

How to do it:

1. Start seated on a bench with a dumbbell in each hand.
2. Place your hands shoulder height with your palms facing you. Now, you open your arms so that your palms are now facing away from your body, leading with your elbows.
3. Press the dumbbells upwards like you would in a traditional dumbbell press. 
4. Reverse the steps, lowering the weights down before bringing your elbows and arms back in with the dumbbell returning to the starting position with your palms facing you.  

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7. Bradford Press 

An oldie but a goldie, the Bradford Press is an old-school shoulder exercise that has seen criticism over the years due to the difficulty of getting it right.  

This overhead press alternative with longer barbell builds an insane amount of mass through the tension and torsion applied to the shoulders when done correctly.

Related Article: What Length Barbell Do I Need? (Ultimate Sizing Guide)

It is similar to an overhead press but with one variation. You bring the bar down behind your head instead of in front. 

This is another advanced lift, and we don't recommend it to beginners but if you are plateauing in shoulder growth, consider adding this variation to your routine.

Make sure you find someone to show you how to do it properly as it has a higher chance of injury than the traditional press. It is a great finisher exercise for maximum glycogen depletion and burn. 

Now I know what you're thinking... "the Bradford press will cause shoulder pain, won't it?" - It depends on your shoulder injury.

The weird thing I've found about this movement is that some people love it and have no issues with this movement, while others don't have the shoulder mobility for it. 

I guess it all comes down to the type of shoulder pain you have as everybody is different. 

benefits:

• Ideal for advanced lifters.
• Places a lot of tension on the delts.

how to do it:

1. Begin in the same position you would for an overhead press, with the barbell in front of you on your chest, hands slightly wider than your shoulders on the bar. 
2. Drive the bar up the same way you do with an overhead press.
3. When you lower it, bring it behind your head until your elbows reach 90 degrees.
4. Lift the bar back up and this time, bring it back down to your chest for a single rep.  

8. Machine Shoulder Press 

For a more beginner-friendly introduction to the world of shoulder day workouts, the machine shoulder press is similar to the traditional overhead press, but you perform it on a machine specifically designed for the exercise. 

This machine runs on tracks which adds safety and stability to your lift. 

While machines like this are great for those with injuries and beginners, you should progress to free weights when possible to avoid becoming too reliant on machines as they do not give you the same level of activation or mind to muscle connection. 

Benefits:

• Great for beginners to learn the movement.
• Doesn't require shoulder stabilization.

how to do it:

1. Sit down and adjust the shoulder machine so the bars are around shoulder height.
2. Push your back against the pad and make sure your feet are flat on the floor.  
3. Grab the handles with an overhand grip and push the weight upwards.
4. Slowly lower the weight with lots of control and keep the tension between lifts. 

9. Single Arm Dumbbell Press 

Another great alternative to the overhead press is the single-arm dumbbell press. Many lifters won't work on their imbalances if they only work with barbells. 

By working on the left and right sides individually, you can correct any imbalances and work on improving both sides independently.

Sometimes these little imbalances can be the cause of shoulder pain.

Naturally, it is very difficult not to compensate with one side or the other, and this means that while both sides may be growing, one will probably overtake the other, and this can become a problem later on down the line. 

This single arm exercise is a great overhead press substitute for eliminating this issue. And you can even use a hammer grip position to remove even more stress from the shoulders. 

What more could you want?

Benefits:

• Helps to solve muscle imbalances.
• Develops your front delts.

How to perform it:

1. Sit on an upright bench with your back pressed into the bench.
2. Grab a dumbbell in one hand and bring it up, so your arm is at 90 degrees.
3. Brace your core and press the dumbbell up above you.
4. Hold for a second before lowering the dumbbell to the starting position with as much control as possible.  

10. Lateral Raise 

Lateral raises are a perfect exercise to implement to supplement your heavier compound lifts. They strengthen the shoulders and upper back and are a bit easier on the body.

If you want to develop broader shoulders, this beginner-friendly move is perfect. 

They are easy to do, too; simply raise a lightish dumbbell in a T shape from your body while keeping your elbows locked. This activates all 3 deltoids and your traps as well.

Perform these at the end of your routine for the maximum benefit and watch your compound lifts thrive. 

However, if you don't have access to a cable-driven weight machine, there are lateral raise alternatives available that are suitable for home or garage gym workouts.

You can achieve effective shoulder workouts using dumbbells, resistance bands, or bodyweight exercises.

benefits:

• Ideal for all abilities.
• Gives your shoulders a wider appearance.

how to do it:

1. Grab a dumbbell in each hand and, keeping your back straight and your core braced.
2. Lift the dumbbells on either side of you until your arms are roughly parallel to the ground. Keep your elbows slightly bent throughout. 
3. Lower them slowly to the starting position and repeat.

11. Front Plate Raise 

The front plate raise is a brilliant overhead press substitute and a great supporting exercise for compound shoulder lifts.

The front plate raise requires you to hold a weight plate in both hands and raise them forward, keeping your elbows locked. This increases your grip strength, forearm strength, and target your front deltoids to a high degree. 

Doing these at the end of your set will massively increase your potential in front press style movements. 

I think it's one of the best overhead press alternatives as it still works your front delts without placing your shoulders in a position that'll cause aggravation. 

benefits:

• Develops your front delts. 
• Suitable for beginners.

how to do it:

1. While standing in an upright straight position, grab a barbell plate in both hands.
2. Hold the plate at a 3 o'clock and 9 o'clock position. 
3. Keep your palms facing each other and extend and lock your arms with a slight bend in the elbow joint. 
4. Brace your core and raise the plate slowly, exhaling on the way up until you have reached a position level to your shoulders.
5. Hold at this point for a second before lowering the plate, inhaling on the way down.