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Sandbag Overhead Press

IntermediateStrengthTier T3

You stand holding a soft sandbag at your chest with both hands. You press the bag straight overhead until your arms are straight, then lower it back to your chest.

Targets: Shoulder
Muscles: Deltoids, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing, holding a large sandbag with both hands against the front of her chest.

    Step 1 of 3

    Hold the sandbag with both hands in front of you at chest height, keeping your chest high.

  2. The same woman, now with both arms extended overhead, holding the sandbag above her head.

    Step 2 of 3

    Press the sandbag straight overhead until both arms are extended, keeping your chest high.

  3. A woman standing, holding a large sandbag with both hands against the front of her chest.

    Step 3 of 3

    Hold the sandbag with both hands in front of you at chest height, keeping your chest high.

Safety Information

Keep the chest high throughout the press, rather than letting the chest collapse or round forward as the arms extend. Because a sandbag is a soft, shifting load rather than a rigid weight, keep both hands together on the bag and control it through the entire range, both on the way up and on the way back down to the chest -- an unstable load that is allowed to swing or drop is harder to control than a rigid dumbbell or barbell held the same way. Consult a physician before beginning any exercise program, and stop if you experience pain or difficulty during any exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.