Exercise guide
Bodyweight Standing Military Press
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
- Waist
The bodyweight standing military press (often performed as a Pike Push-up) is the primary bodyweight alternative to the overhead press, focusing on the anterior deltoids, upper pectorals, and triceps. It uses your body's geometry to shift weight onto the shoulders, building vertical pushing strength and overhead stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Walk your feet toward your hands while keeping your legs straight, hiking your hips high into the air to form an inverted 'V' shape.
- Shift your weight forward onto the balls of your feet so your shoulders are positioned over your wrists.
- Tuck your chin slightly and look back toward your toes to maintain a neutral neck alignment.
How to do it
- Inhale and slowly lower the crown of your head toward the floor, moving slightly forward so your head and hands form a tripod shape.
- Lower yourself with control for a 2-3 second tempo until your head nearly touches the ground.
- Exhale and press through the heels of your palms to push your body back up to the starting 'V' position.
- At the top of the movement, push your head back through your arms to fully lock out the shoulders.
Form checklist
- Keep your hips as high as possible throughout the movement to maintain tension on the shoulders.
- Ensure your elbows tuck inward at a 45-degree angle rather than flaring out to the sides.
- Maintain a flat back; avoid rounding the spine or arching the lower back.
- Keep your core braced to stabilize your torso during the press.
Pro tips
- Think about 'pushing the floor away' from you rather than just lifting your body.
- To maximize deltoid recruitment, ensure your head lands in front of your fingertips, not between your palms.
- Actively shrug your shoulders toward your ears at the top of the rep to engage the serratus anterior.
Make it harder
- Elevate your feet on a sturdy box or bench to shift a higher percentage of your body weight onto your shoulders.
- Perform the movement with a 3-second pause at the bottom (the deepest part of the press) to eliminate momentum.
Frequently asked
- What muscles does the bodyweight standing military press work?
- The bodyweight standing military press primarily targets the deltoids and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight standing military press?
- The bodyweight standing military press requires no equipment — just your body weight.
- Is the bodyweight standing military press good for beginners?
- Yes. The bodyweight standing military press is a beginner-friendly movement and a strong foundation to build on.