LiftsmithBehind-the-neck press alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the behind-the-neck press, best matches first.
- Arnold pressTrains the front delts and side delts, same movement, needs dumbbells and adjustable bench.
- Deficit pike push-upTrains the front delts, same movement, needs plyo box or step.
- Dumbbell clean and pressTrains the front delts, same movement, needs dumbbells.
- Wall walkTrains the front delts, same movement, no equipment.
- Angled front raiseTrains the side delts and front delts, needs dumbbells.
- Band overhead pressTrains the front delts, same movement, needs resistance bands.
- Bottoms-up kettlebell pressTrains the front delts, same movement, needs kettlebells.
- Dumbbell push pressTrains the front delts, same movement, needs dumbbells.
- Elevated pike push-upTrains the front delts, same movement, needs plyo box or step.
- Freestanding handstandTrains the front delts, same movement, no equipment.
- Half-kneeling kettlebell pressTrains the front delts, same movement, needs kettlebells.
- Half-kneeling landmine pressTrains the front delts, same movement, needs barbell.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
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