In-Place Press Marching
March in place while pressing your arms overhead! A great cardio and strength combo exercise.
The In-Place Press Marching mainly works the chest and back, with help from the core. No equipment needed: it uses just your bodyweight.
In-Place Press Marching Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
In-Place Press Marching Variations and Alternatives
How to do the In-Place Press Marching
Stand with your feet shoulder-width apart and arms bent at the elbows in a 'ready to press' position (fists near the shoulders).
Begin by marching on the spot, lifting your knees up to a comfortable level, alternating each leg.
While marching, simultaneously extend your arms above your head, fully straightening your elbows as if performing an overhead press.
Bring your arms back down to the starting position as you continue to march.
Keep your core engaged throughout the exercise to maintain balance and stability.
Breathe in as you lower your arms and breathe out as you press them upwards.
Continue the marching and pressing motion for the desired number of reps or duration.
Focus on maintaining a rhythmic and controlled movement, keeping your posture upright and your movements fluid.
After completing your set, take a brief rest, then repeat for additional sets.
---
In-Place Press Marching FAQs
What muscles does the In-Place Press Marching work?
The In-Place Press Marching mainly works the chest and back, with help from the core. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the In-Place Press Marching?
None. The In-Place Press Marching is a bodyweight exercise, so you can do it anywhere.
What workout day should the In-Place Press Marching go on?
It belongs on push day in a push/pull/legs routine.
What are some In-Place Press Marching variations and alternatives?
Similar exercises include the Air Punch March, Arm Flap March, In-Place Arm Circles Marching and Bodyweight Standing Military-Press.
Training calculators
Work out the numbers behind your training before your next session.