Bodyweight Wall-Supported Standing Military-Press
Wall-supported press: A modified military press. Great for beginners, building shoulder strength with stability.
The Bodyweight Wall-Supported Standing Military-Press is a compound exercise that mainly works the shoulders and chest, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Wall-Supported Standing Military-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
Bodyweight Wall-Supported Standing Military-Press Variations and Alternatives
How to do the Bodyweight Wall-Supported Standing Military-Press
Stand facing away from a wall with your feet shoulder-width apart.
Lean forward slightly and place your hands flat against the wall at shoulder height, with your elbows bent as if you are at the bottom of a regular military press movement.
Press through your hands and extend your arms, pushing your body away from the wall until your arms are fully extended overhead, mimicking a standing military press.
Keep your body straight and core engaged throughout the movement to maintain balance and stability.
Slowly return to the starting position with controlled movement, bringing your elbows back down to shoulder height.
Repeat the exercise for the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.
Make sure to warm up properly before performing this exercise and to cool down and stretch your shoulders after completing your sets. The closer your feet are to the wall, the more challenging the exercise will be, so adjust your foot positioning based on your fitness level.
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Bodyweight Wall-Supported Standing Military-Press FAQs
What muscles does the Bodyweight Wall-Supported Standing Military-Press work?
The Bodyweight Wall-Supported Standing Military-Press mainly works the shoulders and chest, with help from the core and triceps. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Bodyweight Wall-Supported Standing Military-Press?
None. The Bodyweight Wall-Supported Standing Military-Press is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Wall-Supported Standing Military-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Wall-Supported Standing Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Wall-Supported Standing Military-Press variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, Bodyweight Wall-Supported Standing Around-The-World, Bodyweight Standing Military-Press and Against-Wall Close-Grip Push-Up.
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