Landmine Press

The landmine press is a compound exercise that targets the shoulders, triceps, and upper chest. It involves pressing a barbell attached to a landmine attachment, providing a unique and versatile movement. Here's a step-by-step guide on how to perform the landmine press:

Muscles Targeted:

• Anterior deltoids (front shoulders)
• Lateral deltoids (side shoulders)
• Triceps
• Upper chest

Equipment Needed:

• Barbell
• Landmine attachment
• Weight plates

Step-by-Step Instructions:

1. Set Up:

• Secure one end of the barbell into the landmine attachment. You can either use a landmine attachment that is anchored to the floor or one that is attached to a power rack.

1. Loading:

• Add weight plates to the other end of the barbell based on your strength and fitness level.

1. Starting Position:

• Stand facing the landmine, with your feet shoulder-width apart.
• Grab the end of the barbell with the hand of the shoulder you're working.

1. Grip:

• Hold the barbell with an overhand grip, and bring it to the front of your shoulder at the opposite side.

1. Stance:

• Position your feet shoulder-width apart for stability OR kneel with the knee of the pressing arm on the floor with the other knee raised.
• Maintain a slight bend in your knees and engage your core.

1. Pressing Movement:

• Inhale and press the barbell upward until your arm is fully extended.
• Keep your core tight and avoid arching your lower back.

1. Elbow Position:

• Your elbow should be slightly in front of your body at the top of the movement.

1. Hold and Squeeze:

• At the top of the movement, pause briefly and squeeze your shoulder and chest muscles.

1. Lowering Phase:

• Exhale and slowly lower the barbell back to the starting position in a controlled manner.

1. Repeat:

• Perform the desired number of repetitions on one side before switching to the other side.

1. Repetitions and Sets:

• Aim for 3-4 sets of 8-12 repetitions per arm, depending on your fitness level and goals.

1. Breathing:

• Exhale as you press the barbell, and inhale as you lower it.

1. Safety Tips:

• Start with a lighter weight to get the form right before increasing the load.
• Keep your core engaged to stabilize your spine.
• Avoid excessive arching of the lower back.

The landmine press can be a valuable addition to your upper body workout routine, offering a different angle of pressing compared to traditional barbell or dumbbell presses. It's important to maintain proper form to maximize the effectiveness of the exercise and reduce the risk of injury.