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Shoulders · Body Weight
Bodyweight Standing Military Press Wall Supported
Bodyweight Standing Military Press Wall Supported is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and upper chest assisting. It needs only a wall. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Upper Chest · Clavicular Head
How to do Bodyweight Standing Military Press Wall Supported
- Stand with your feet shoulder-width apart and your back against a wall for support, upper arms parallel to the floor, and arms bent at 90 degrees, fingers pointing at the ceiling.
- Press your hands upward, extending your arms fully overhead.
- Lower your hands back to shoulder level to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Focus on keeping your back and head in contact with the wall to maintain proper alignment.
- Ensure a full range of motion by fully extending your arms without locking your elbows.
- Maintain a steady breathing pattern, exhaling as you press up and inhaling as you lower your arms.
Bodyweight Standing Military Press Wall Supported alternatives
More delts exercises
Bodyweight Standing Military Press Wall Supported FAQ
What muscles does Bodyweight Standing Military Press Wall Supported work?
Bodyweight Standing Military Press Wall Supported mainly works the delts in the shoulders (Deltoids). The upper back and upper chest work as secondary muscles.
What equipment do you need for Bodyweight Standing Military Press Wall Supported?
You need only a wall.
How many sets and reps of Bodyweight Standing Military Press Wall Supported should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Standing Military Press Wall Supported good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Bodyweight Standing Military Press Wall Supported burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Standing Military Press Wall Supported?
Other exercises for the delts include Barbell Standing Military Press, Barbell Standing Close Grip Military Press, Barbell Standing Wide Grip Military Press and Weighted Standing Shoulder Press With Plate.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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