Shoulders · Bodyweight
Bodyweight Standing Military Press Wall Supported
How to do the bodyweight standing military press wall supported, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand with your back and hips against a wall, feet a few inches out. Bend your elbows and place the backs of your arms and hands against the wall in a goalpost position. Keeping your arms in contact with the wall, slide them up overhead until your elbows straighten, then lower back to the goalpost. Keep your low back flat against the wall.
- 1Press your arms up while keeping them touching the wall
- 2Feel your shoulders and upper back drive the arms overhead
- 3Keep your ribs down and low back flat against the wall
Common mistakes
- Don't let your low back arch off the wall as you reach up
- Avoid letting your arms peel away from the wall
- Don't shrug your shoulders toward your ears
Muscles worked
The bodyweight standing military press wall supported mainly works the front delts, with the lower traps, side delts, triceps, upper traps, and mid traps assisting.
- Front DeltsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- TricepsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Upper ChestMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the bodyweight standing military press wall supported for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.