Weighted Sandbag Military-Press
The Weighted Sandbag Military-Press is a compound exercise that mainly works the shoulders, with help from the triceps and traps. You'll need: weighted bag.
Required Equipment
Weighted Sandbag Military-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
How to do the Weighted Sandbag Military-Press
Stand with your feet shoulder-width apart, holding a weighted sandbag across your upper chest at collarbone level.
Keep your core tight, glutes squeezed, and elbows tucked slightly forward under the load.
Press the sandbag straight up toward the ceiling by extending your arms overhead.
Pause for a moment at the top with your biceps near your ears.
Lower the sandbag back down to your upper chest in a slow and controlled motion.
Weighted Sandbag Military-Press FAQs
What muscles does the Weighted Sandbag Military-Press work?
The Weighted Sandbag Military-Press mainly works the shoulders, with help from the triceps and traps. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Weighted Sandbag Military-Press?
Weighted bag.
Is the Weighted Sandbag Military-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Sandbag Military-Press go on?
It belongs on push day in a push/pull/legs routine.
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