How to Do Bodyweight Standing Military Press

Bodyweight Standing Military Press is a shoulders exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Standing Military Press

  1. 01Stand with feet hip-width apart and reach both arms toward the ceiling with palms facing forward.
  2. 02Pull the hands down toward the shoulders by squeezing the shoulder blades together.
  3. 03Press the hands back up toward the ceiling while maintaining a straight line from the wrists to the hips.
  4. 04Exhale as the arms reach full extension at the top.
  5. 05Maintain a neutral pelvis by tucking the tailbone slightly throughout the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Standing Military Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the glutes squeezed tight throughout the press to prevent the lower back from arching excessively.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Standing Military Press questions

What muscles does Bodyweight Standing Military Press work?

Bodyweight Standing Military Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Bodyweight Standing Military Press correctly?

Stand with feet hip-width apart and reach both arms toward the ceiling with palms facing forward. Pull the hands down toward the shoulders by squeezing the shoulder blades together. Press the hands back up toward the ceiling while maintaining a straight line from the wrists to the hips. Exhale as the arms reach full extension at the top. Maintain a neutral pelvis by tucking the tailbone slightly throughout the movement.

What is the A90 coach tip for Bodyweight Standing Military Press?

Keep the glutes squeezed tight throughout the press to prevent the lower back from arching excessively.

Is Bodyweight Standing Military Press suitable for beginners?

Bodyweight Standing Military Press is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Standing Military Press?

No. Bodyweight Standing Military Press is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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