Buzz
The traditional barbell overhead press is a remarkable exercise, but as we focus on it this month, it’s helpful to explore other options. Perhaps you lack access to a barbell or your workout space has low ceilings. No need to stress; consider trying one of these substitutes.
Dumbbell shoulder press
If you’re interested in overhead pressing movements popular among bodybuilders, search for “shoulder press.” (Bodybuilding exercises emphasize the targeted muscles, unlike strength sports, which focus more on the action performed with the weight.)
You can perform shoulder presses using dumbbells or various gym machines designed for overhead resistance exercises. These movements target your deltoids (the muscles atop your shoulders) and your triceps (the muscles at the back of your arms responsible for straightening your elbows).
Experiment with two dumbbells simultaneously, one at a time, or even one or two kettlebells for variety.
Seated press
This variation is ideal if you have limited ceiling height or prefer to exclude your core and lower body from the exercise.
The Z press involves sitting on the floor with your legs extended forward (or spread to the sides for better stability) and pressing a barbell or other weights overhead. Without the ability to use your legs or hips for support, this becomes a more isolated and challenging shoulder and arm workout compared to standing presses.
Seated presses can also be performed on a bench or an inclined bench. If you're exercising at home, ensure the bench can support both your body weight and the weights you’re lifting. Many home gym mishaps occur when people attempt incline presses on unstable surfaces like lawn chairs, which inevitably fail.
Anything else
Beyond the options mentioned, you can press virtually any object. In strongman events, participants often lift massive rocks, heavy square boxes (a grueling task I’ve experienced firsthand), or sandbags overhead. As long as you exercise caution and avoid dropping the object on yourself, feel free to experiment.
