The Bulgarian bag military press is a very effective upper body strengthening exercise that works the shoulders through the full range of motion, increases shoulder stability and builds core strength.

Teaching Points

  1. Start with the bag in the front rack position with your feet shoulder width apart and well grounded.
  2. Keep your spine neutral and knees soft.
  3. Press the bag vertically keeping your forearms vertical and wrists fixed throughout.
  4. Lock out your arms at the top of movement keeping your core braced and spine neutral.
  5. Lower the Bulgarian bag under control and pull it back into the ‘racked’ position.

Common Problems & Solutions
Error: Extending through the lumbar at the top of movement.

Correction: Keep your core braced and spine neutral.

1. Push Press
2. Shoulder to Shoulder
3. Thrusters