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Shoulders · Body Weight
Bodyweight Standing Military Press
Bodyweight Standing Military Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper back, upper chest and triceps assisting. It needs no equipment beyond your own body weight. 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 · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Upper Chest · Clavicular Head
- Triceps · Triceps Brachii
How to do Bodyweight Standing Military Press
- Stand with your feet shoulder-width apart, 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
- Engage your core to maintain stability and avoid arching your back.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your shoulders down and away from your ears throughout the exercise.
Bodyweight Standing Military Press alternatives
More delts exercises
Bodyweight Standing Military Press FAQ
What muscles does Bodyweight Standing Military Press work?
Bodyweight Standing Military Press mainly works the delts in the shoulders (Anterior Deltoids). The upper back, upper chest and triceps work as secondary muscles.
What equipment do you need for Bodyweight Standing Military Press?
None. Bodyweight Standing Military Press is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Standing Military Press 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 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 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?
Other exercises for the delts include Barbell Standing Military Press, Barbell Standing Wide Grip Military Press, Barbell Standing Close Grip Military Press and Standing Arnold Press Dumbbell.
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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