Bodyweight Military Press

Overview

How to do it

1. 1

   Stand with your feet shoulder-width apart and let your arms rest at your sides.

2. 2

   Lift your arms to shoulder height and bend your elbows to 90 degrees, keeping your palms facing forward.

3. 3

   Tighten your core and squeeze your glutes to stay stable during the movement.

4. 4

   Press your hands straight overhead slowly, fully extending your arms without locking your elbows. Picture yourself pushing the ceiling away.

5. 5

   Hold briefly at the top and make sure your arms are completely extended.

6. 6

   Lower your hands back to the starting position slowly, staying controlled the whole time.

7. 7

   Complete the desired number of repetitions.

8. 8

   Keep your form solid from start to finish. Align your head with your spine, and do not arch or lean back too much.

9. 9

   Keep your core engaged to support and stabilize your spine.

10. 10

    Drive the movement with your shoulder muscles as you raise your arms overhead. Do not use momentum or too much upper-body movement.

11. 11

    Breathe normally throughout the exercise. Exhale as you press overhead and inhale as you lower your arms.

12. 12

    Begin with a weight and rep range that challenges you without breaking form. If needed, increase the difficulty gradually by doing the exercise on an elevated surface, such as push-up handles or parallettes.

Muscles worked

Target

Anterior Deltoid

Synergists

Supraspinatus، Triceps، Lateral Deltoid، Trapezius، Serratus Anterior

Stabilizers

Levatos Scapula