Bodyweight Standing Military Press Wall Supported

Press your bodyweight upwards against a wall to strengthen your shoulders and triceps.

IntermediateShoulders Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Bodyweight Standing Military Press Wall Supported

Compound

Bodyweight Standing Around World Wall Supported

Shoulders · Deltoid Anterior · Body weight

Intermediate

Compound

Barbell Standing Wide Military Press

Shoulders · Deltoid Anterior · Barbell

Intermediate

Compound

Barbell Standing Military Press

Shoulders · Deltoid Anterior · Barbell

Intermediate

Compound

Barbell Standing Close Grip Military Press

Shoulders · Deltoid Anterior · Barbell

Intermediate

Description

This is a strength training exercise where you press a weight upwards while standing. In this variation, your back is supported by a wall and you use your body weight as resistance.

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How to do Bodyweight Standing Military Press Wall Supported

01
Setup
Stand facing a wall, about arm's length away, with your feet hip-width apart. Place your hands on the wall slightly wider than shoulder-width, with fingers pointing up.
02
Setup
Lean your body towards the wall until your forearms are perpendicular to the floor and your chest is close to the wall, engaging your core to maintain a straight line from head to heels.
03
Exhale as you push your body away from the wall by extending your elbows and shoulders, pressing through the palms of your hands.
04
Continue pushing until your arms are fully extended and your body returns to the upright starting position, maintaining a straight body line.
05
Inhale as you slowly and controllably lower your body back towards the wall by bending your elbows and shoulders, returning to the deep lean position.

Tips

Control the descent: Focus on a slow and controlled eccentric phase (lowering back to the wall) to maximize muscle time under tension and build strength.
Maintain core tension: Keep your core braced throughout the movement to prevent your hips from sagging or arching your lower back, ensuring a stable body line.
Adjust distance for difficulty: To increase difficulty, take a small step further away from the wall; to decrease, step closer, altering the leverage and amount of body weight pressed.
Elbow alignment: Keep your elbows pointing slightly down and back, not flared out to the sides, to better engage the anterior deltoids and protect your shoulder joints.

Common mistakes

Sagging hips: Allowing your hips to drop towards the floor during the press indicates a lack of core engagement; fix this by actively bracing your abdominal muscles and maintaining a rigid plank-like body throughout.
Flaring elbows excessively: Letting your elbows splay out wide to the sides can strain your shoulder joints; tuck them slightly inward, keeping them more aligned with your shoulders and wrists.
Rushing the movement: Performing the push and lower phases too quickly reduces muscle activation and control; ensure a deliberate, controlled tempo for both the concentric and eccentric portions of the exercise.

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Questions

What muscles does Bodyweight Standing Military Press Wall Supported work?

Bodyweight Standing Military Press Wall Supported primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.

Is Bodyweight Standing Military Press Wall Supported good for beginners?

Bodyweight Standing Military Press Wall Supported 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 Wall Supported?

You need Body weight to perform Bodyweight Standing Military Press Wall Supported. 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 Wall Supported?

Control the descent: Focus on a slow and controlled eccentric phase (lowering back to the wall) to maximize muscle time under tension and build strength. Maintain core tension: Keep your core braced throughout the movement to prevent your hips from sagging or arching your lower back, ensuring a stable body line. Adjust distance for difficulty: To increase difficulty, take a small step further away from the wall; to decrease, step closer, altering the leverage and amount of body weight pressed. Elbow alignment: Keep your elbows pointing slightly down and back, not flared out to the sides, to better engage the anterior deltoids and protect your shoulder joints.

What are common mistakes when doing Bodyweight Standing Military Press Wall Supported?

Sagging hips: Allowing your hips to drop towards the floor during the press indicates a lack of core engagement; fix this by actively bracing your abdominal muscles and maintaining a rigid plank-like body throughout. Flaring elbows excessively: Letting your elbows splay out wide to the sides can strain your shoulder joints; tuck them slightly inward, keeping them more aligned with your shoulders and wrists. Rushing the movement: Performing the push and lower phases too quickly reduces muscle activation and control; ensure a deliberate, controlled tempo for both the concentric and eccentric portions of the exercise.