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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Bodyweight Standing Military Press
Bodyweight Standing Military Press Wall Supported
Shoulders · Deltoid Anterior · Body weight
Bodyweight Standing Around World Wall Supported
Shoulders · Deltoid Anterior · Body weight
Barbell Standing Military Press (without rack)
Shoulders · Deltoid Anterior · Barbell
Weighted Standing Shoulder Press
Shoulders · Weighted
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
- 01Setup
Begin in a high plank position with your hands slightly wider than shoulder-width apart, fingers pointing forward.
- 02Setup
Pike your hips high towards the ceiling, forming an inverted 'V' shape with your body, keeping your legs and back straight.
- 03
Bend your elbows, lowering the crown of your head towards the floor between your hands, ensuring your elbows track slightly backward and out.
- 04
Press through your palms, extending your elbows to push your body back up to the starting pike position.
- 05
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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Get Ellim — FreeQuestions
Is Bodyweight Standing Military Press good for beginners?
Bodyweight Standing Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Standing Military Press?
You need Body weight to perform Bodyweight Standing Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Standing Military Press?
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.
What are common mistakes when doing Bodyweight Standing Military Press?
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.
Related exercises
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Pike Push up (between Benches)
Shoulders · Body weight
Handstand Shoulder Press with Wall (between benches)
Shoulders · Body weight
Decline Pike Press (between benches)
Shoulders · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
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Free · iPhone only · Available on the App Store