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Bodyweight Standing Military Press Wall Supported

Bodyweight Standing Military Press Wall Supported

The Bodyweight Standing Military Press Wall Supported is a challenging upper body exercise that targets the shoulders, triceps, and core muscles. It is a variation of the traditional standing military press, but with the added benefit of using the wall for support. To perform this exercise, you will need a sturdy wall and enough space to comfortably extend your arms overhead. Begin by standing with your back against the wall and your feet shoulder-width apart. Engage your core and maintain good posture throughout the movement. To execute the press, start with your hands at shoulder level, palms facing forward. Press your hands upward towards the ceiling, extending your arms fully without locking the elbows. Keep your shoulders down away from your ears and maintain a slight inward curve in your lower back to avoid excessive arching. As you lower your hands back down to the starting position, maintain control and a slow, controlled movement. Focus on engaging the targeted muscles and avoid using momentum to complete the exercise. Aim for a full range of motion while keeping the wall as your support. The Bodyweight Standing Military Press Wall Supported is an effective exercise for building strength and stability in your upper body. It can be modified by adjusting the distance between your feet or by using dumbbells for added resistance. Incorporating this exercise into your workout routine can help you develop strong, sculpted shoulders and improve your overall upper body strength.


  • Stand facing a wall and place your feet shoulder-width apart.
  • Extend your arms and place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  • Maintaining a straight back and tight core, slowly lower your chest towards the wall, bending your elbows.
  • Pause briefly when your forehead is near the wall.
  • Push through your palms to extend your arms and push your body away from the wall.
  • Keep your elbows slightly bent at the top of the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to effectively engage your shoulder muscles.
  • Incorporate a full range of motion, lowering the weight until your upper arms are parallel to the ground.
  • Engage your core muscles by keeping your abs tight throughout the exercise.
  • Gradually increase the weight or resistance to continue challenging your muscles and promote strength gains.
  • Incorporate variations, such as single-arm presses or staggered stances, to target different muscle groups.
  • Don't forget to warm up your shoulder joints with mobility exercises before performing the standing military press.
  • Listen to your body and take rest days as needed to prevent overtraining and promote muscle recovery.
  • Stay hydrated during your workouts to optimize performance and aid in recovery.
  • Maintain a healthy and balanced diet to support your fitness goals and provide the necessary nutrients for muscle growth and repair.
  • Consider seeking guidance from a fitness professional to ensure proper technique and avoid injury.

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