Sandbag Push Press

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The sandbag push press is a shoulder-focused workout that primarily targets the deltoid muscles.

During the exercise, the sandbag is held at shoulder height, then explosively pressed overhead using the legs and hips.

While the sandbag push press also engages the triceps and core, its main emphasis is on developing strong and defined shoulders.

Stand with your feet shoulder-width apart, toes pointing forward, and hold the sandbag at chest level with an overhand grip.
Bend your knees slightly, engage your core, and keep your back straight.
Lower your body into a quarter squat position, keeping your weight on your heels.
Quickly extend your hips and knees, driving the sandbag overhead by pressing it straight up.
Fully extend your arms and lock out your elbows at the top of the movement.
Lower the sandbag back to the starting position by bending your elbows and bringing it back to your chest.

Start with a proper warm-up to activate your shoulder muscles and prevent injury.
Hold the sandbag at shoulder height, keeping your elbows slightly in front of the body.
Engage your core and glutes to create a stable base for the movement.
Initiate the press by driving through your heels and explosively extending your hips.
As you press the sandbag overhead, focus on fully extending your arms and engaging your shoulders.
Control the descent of the sandbag back to the starting position, maintaining tension in your shoulders throughout.