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Bulgarian Bag Front-Rack Military Press

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a crescent-shaped Bulgarian bag at the front of your shoulders. You press the bag straight overhead, then lower it back.

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 man standing with his feet shoulder-width apart holding a crescent-shaped bag racked at the front of his shoulders with his forearms vertical.

    Step 1 of 3

    Stand with your feet shoulder-width apart and hold the bag in the front rack, your forearms vertical and your spine neutral.

  2. The same man with both arms straight overhead holding the crescent-shaped bag above his head, his torso upright and his feet shoulder-width apart.

    Step 2 of 3

    Press the bag straight up until your arms are locked out overhead, with your core braced and your spine neutral.

  3. A man standing with his feet shoulder-width apart holding a crescent-shaped bag racked at the front of his shoulders with his forearms vertical.

    Step 3 of 3

    Stand with your feet shoulder-width apart and hold the bag in the front rack, your forearms vertical and your spine neutral.

Safety Information

Choose a bag light enough to press overhead with a braced core and a neutral spine, because the bag loads both shoulders and the trunk through the whole press. If you have a shoulder, neck, back or balance problem, ask a physical therapist or physician before attempting this exercise, because it holds a load overhead with both arms locked out. Stand on a firm, non-slip floor with clear space overhead and around you, keep the ribs down so the lower back does not arch at the top, and stop if you feel a pinch, sharp pain or loss of balance. 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.