Landmine Press

Introduction

The Landmine Press is a versatile and effective upper body exercise that primarily targets the shoulders, chest, and triceps while also engaging the core for stability. Utilizing a barbell anchored at one end, this movement allows for a unique pressing angle that can reduce strain on the shoulder joints, making it an excellent option for individuals with shoulder issues or those seeking variety in their pressing routines. The Landmine Press can be performed in various stances, such as standing, kneeling, or half-kneeling, each offering distinct benefits and challenges. This exercise not only enhances upper body strength and hypertrophy but also improves functional movement patterns and overall athletic performance.

Execution

How to Execute Landmine Press

Setup

1. Secure one end of a barbell in a landmine attachment or firmly in a corner.
2. Load the free end of the barbell with the desired amount of weight.
3. Stand facing the barbell with your feet shoulder-width apart.
4. Grasp the end of the barbell with one hand, positioning it at shoulder height. Your palm should be facing inward.
5. Engage your core and maintain a slight bend in your knees.

Execution

1. Press the barbell upward and slightly forward until your arm is fully extended.
2. Ensure that your shoulder and elbow are aligned throughout the movement.
3. Pause briefly at the top of the movement, maintaining control.
4. Slowly lower the barbell back to the starting position at shoulder height.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the barbell to the ground.
2. Remove any weight plates and store the barbell properly.
3. Perform any necessary stretches or cool-down exercises.