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Shoulders · Body Weight
Military Press Bodyweight
Military Press Bodyweight is an intermediate compound strength exercise that works the delts (shoulders), with the upper back 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
How to do Military Press Bodyweight
- Stand upright with your feet shoulder-width apart and your arms bent at the elbows, hands positioned at shoulder height with palms facing forward.
- Engage your shoulders and press your hands upward until your arms are fully extended above your head.
- Hold the top position for a moment, feeling the contraction in your shoulder muscles.
- Slowly lower your hands back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
- Breathe consistently, exhaling as you press your hands upward and inhaling as you lower them.
- Keep your head aligned with your spine to prevent neck strain.
- Avoid using momentum; focus on muscle strength to perform the movements.
Military Press Bodyweight alternatives
More delts exercises
Military Press Bodyweight FAQ
What muscles does Military Press Bodyweight work?
Military Press Bodyweight mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Military Press Bodyweight?
None. Military Press Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Military Press Bodyweight 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 Military Press Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Military Press Bodyweight 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 Military Press Bodyweight?
Other exercises for the delts include Barbell Standing Military Press, Barbell Seated Military Press, Dumbbell Half Kneeling Military Press and Barbell Seated Behind Neck Military Press.
For developers
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