Bodyweight Standing Military Press

Bodyweight Standing Military Press

The Bodyweight Standing Military Press is a classic exercise that targets the muscles in your shoulders, specifically the deltoids, as well as your triceps and upper back. This exercise is fantastic for developing upper body strength and stability. The best part about it? You don't need any fancy equipment or weights - just your own bodyweight! To perform the Bodyweight Standing Military Press, you start by standing with your feet shoulder-width apart and your core engaged. Next, place your hands just outside shoulder-width, with your palms facing forward. This grip will primarily target your shoulders and triceps. From this starting position, slowly press your hands upwards until your arms are fully extended overhead. Make sure to keep your core tight and your back straight throughout the movement. Once you've reached the top, pause for a brief moment, and then gently lower your hands back down to the starting position. To make this exercise more challenging, you can try performing it on one leg to engage your core and add an element of balance training. Alternatively, you can elevate one foot on a step or platform to increase the difficulty even further. Remember to always warm up before attempting any exercise and start with a weight or variation that is suitable for your fitness level. As with any exercise, proper form is crucial to avoid injury, so take your time and concentrate on maintaining good technique throughout each rep. Incorporate the Bodyweight Standing Military Press into your routine for stronger, sculpted shoulders and a more defined upper body.


  • Begin by standing with your feet shoulder-width apart.
  • Place your hands on your shoulders, with your elbows pointing forward and your palms facing forward.
  • Engage your core and tighten your glutes.
  • Inhale and press your hands straight up overhead, fully extending your arms.
  • Exhale as you slowly lower your hands back down to your shoulders.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to avoid injury.
  • Engage your core throughout the movement to maximize stability and power.
  • Gradually increase the weight or resistance to challenge your muscles and promote progress.
  • Incorporate variation by using different hand positions or grips to target different muscle groups.
  • Perform the exercise in a controlled and slow manner to maximize muscle activation.
  • Ensure you are fully warmed up before starting, as this exercise requires stability and shoulder mobility.
  • Include shoulder mobility exercises and stretches in your routine to improve range of motion.
  • Listen to your body and take rest days if needed to allow for recovery and prevent overtraining.
  • Fuel your body with the right nutrients before and after workouts to optimize performance and muscle recovery.
  • Seek professional guidance if you are unsure about the correct technique or have any underlying medical conditions.


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