Bodyweight Standing Military Press
Target shoulders and triceps with this challenging bodyweight exercise. Develop upper body strength and stability by pressing your body weight overhead.
Variations of Bodyweight Standing Military Press
Bodyweight Standing Military Press Wall Supported
Press your bodyweight upwards against a wall to strengthen your shoulders and triceps.
Bodyweight Standing Around World Wall Supported
Sculpt strong, mobile shoulders with the Bodyweight Standing Around World Wall Supported exercise. Improve deltoid strength and range of motion safely.
Barbell Standing Military Press (without rack)
Press a barbell from your shoulders up over your head while standing to build strong, sculpted shoulders.
Weighted Standing Shoulder Press
Develop strong shoulders and triceps with the Weighted Standing Shoulder Press. Press weights overhead from a standing position to build upper body
Description
An exercise that targets the shoulders and arms by pressing your body weight upwards while keeping your back straight. The exercise can improve upper body strength and stability.
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How to Do Bodyweight Standing Military Press
- 1Setup
Begin in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward.
- 2Setup
Pike your hips high towards the ceiling, forming an inverted 'V' shape with your body, keeping your legs and back straight.
- 3
Bend your elbows, lowering the crown of your head towards the floor between your hands, ensuring your elbows track slightly backward and out.
- 4
Press through your palms, extending your elbows to push your body back up to the starting pike position.
- 5
Exhale as you press up and inhale as you lower down, maintaining control throughout the movement.
Tips
- Focus on lowering the top of your head towards the floor, not your forehead, to maintain a neutral cervical spine.
- Keep your elbows from flaring out excessively; aim for them to track at about a 45-degree angle relative to your torso.
- Actively drive through the palms of your hands, imagining you're pushing the floor away, to maximize shoulder and triceps engagement.
- To increase the difficulty, elevate your feet on a stable surface like a bench or box, which will increase the load on your shoulders.
Common Mistakes
- ×Arching the lower back: Prevent this by engaging your core and maintaining a straight line from your hips to your shoulders in the pike position.
- ×Not achieving full range of motion: Ensure you lower your head close to the floor to fully engage the deltoids and triceps.
- ×Flaring elbows out wide: Correct this by tucking your elbows slightly towards your body, which protects your shoulder joints and improves muscle activation.
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Related Exercises
Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing Military Press.
Pike Push up (between Benches)
Elevate your shoulder workout with Pike Push-ups between benches. This advanced bodyweight exercise builds impressive shoulder and triceps strength.
Handstand Shoulder Press with Wall (between benches)
Perform a challenging bodyweight handstand shoulder press using a wall and benches for support. Build upper body strength and shoulder stability.
Decline Pike Press (between benches)
A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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