Landmine Press

The Landmine Press is an excellent strength training exercise that targets the muscles in the upper body, particularly the shoulders, chest, and triceps. This exercise involves a barbell anchored to the ground, with one end lifted from the floor while the other end is held with both hands. As you press the barbell away from your body, it engages multiple muscles simultaneously, making it a compound movement that provides great overall upper body development. The Landmine Press offers several benefits. First and foremost, it helps to build upper body strength and stability. By incorporating stabilizer muscles, including the core and legs, this exercise increases functional strength that translates to improved performance in daily activities and sports. Additionally, the Landmine Press can help to correct muscle imbalances. Often, individuals have stronger and more developed muscles on one side of the body compared to the other. By using a unilateral movement like this, it allows for independent work of each side, helping to eliminate these imbalances and promote symmetrical muscle growth. Lastly, the Landmine Press can also be a useful alternative to traditional overhead pressing exercises for individuals with shoulder issues or limited mobility. With a more natural pressing motion, it reduces strain on the shoulder joint while still effectively engaging the upper body muscles. Remember to consult with a fitness professional to ensure proper form and technique when performing the Landmine Press to maximize benefits and reduce the risk of injury.

Instructions

• Start by placing a barbell in a landmine attachment, or secure it in a corner of a room using a towel or mat.
• Stand with your feet shoulder-width apart, facing the barbell, and grab the end furthest from the attachment point with both hands, gripping it with an overhand grip.
• Bend your knees slightly and position the barbell at shoulder height, close to your collarbone, keeping your elbows tucked in.
• Engage your core and press the barbell upward in a diagonal line, extending your arms fully without locking your elbows.
• Pause briefly at the top of the movement and then slowly lower the barbell back down to starting position.
• Repeat for the desired number of repetitions.
• Remember to maintain proper form throughout the exercise, keeping your back straight and core engaged.
• To increase the challenge, you can load more weight onto the barbell or perform the exercise on a single leg.

Tips & Tricks

• Start with a weight that you can comfortably handle to maintain proper form throughout the exercise.
• Engage your core and keep your back straight throughout the movement.
• Exhale as you press the weight up and inhale as you lower it down.
• Avoid using excessive momentum and focus on controlled movements.
• Vary your grip width to target different muscle groups and increase overall strength.
• Gradually increase the weight over time to challenge your muscles and promote progress.
• Add variety by incorporating unilateral exercises, alternating sides with each repetition.
• Include landmine presses in a well-rounded upper body workout routine.
• Ensure that the barbell remains stable throughout the exercise by positioning it securely in a landmine attachment or corner.
• Don't let the weight rest on your chest or sink your hips; maintain tension in your muscles throughout the entire range of motion.