Bodyweight Standing Military Press
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The bodyweight standing military press is an unloaded overhead pressing pattern that targets the shoulders (deltoids), with the triceps and upper traps assisting. Performed standing with no external weight, it's ideal as a warm-up, a technique drill to groove the overhead press, or a low-stress mobility and strength movement.
Bodyweight Standing Military Press: So führst du sie aus
- 1Stand tall with your feet about hip- to shoulder-width apart and your knees soft.
- 2Brace your core and squeeze your glutes to lock your ribcage down over your pelvis.
- 3Raise your hands to the front-rack position at shoulder height, palms facing forward and elbows pointing down and slightly in front of you.
- 4Without using your legs, press both arms straight overhead, moving your hands up and slightly back so they finish over the crown of your head.
- 5Push your head gently through the window between your arms as you lock the elbows out at the top.
- 6Pause briefly overhead with your shoulders, arms, and torso stacked in a straight line.
- 7Lower your hands under control back to the shoulder-height start position, keeping tension in the shoulders.
- 8Complete your reps, keeping the torso vertical throughout.
Technik-Tipps
- Keep your core tight and avoid leaning back; the press should be vertical, driven by the shoulders rather than the lower back.
- Move your head slightly out of the way as your arms rise, then push it back through the window once they clear, so the arms finish directly overhead.
- Press with a controlled tempo and squeeze the shoulders at lockout to reinforce the overhead pattern.
- Treat this as a warm-up or technique builder before loaded pressing, focusing on a clean path and full range of motion.
Häufige Fehler
- Leaning back and arching the lower back to push the arms up, which shifts work off the shoulders and stresses the spine.
- Using a leg drive or knee bend to start the press, which turns it into a push press instead of a strict military press.
- Stopping short of full lockout overhead, which limits shoulder range and weakens the pattern you're trying to groove.
- Letting the elbows flare wide instead of keeping them under the hands, which breaks the vertical pressing line.
Häufig gestellte Fragen
What muscles does the bodyweight standing military press work?
It works the shoulders (deltoids) as the main movers, with the triceps and upper traps assisting as you lock the arms out overhead.
Is the bodyweight standing military press good for beginners?
Yes. With no external load it's a safe, low-stress way to learn the overhead press pattern, build shoulder mobility, and warm up before loaded pressing.
How is this different from a loaded military press?
The movement pattern is the same, but here you press only your arms with no barbell or weight. It's used for warm-up, technique, and mobility rather than building maximal strength.
How many reps should I do?
Because it's unloaded, higher reps work well: try 2-3 sets of 10-15 controlled reps as a warm-up or technique drill, focusing on a clean overhead path.
