The landmine
press is an exercise that is becoming increasingly popular among fitness
enthusiasts, athletes, and trainers. This exercise can be performed using a
landmine attachment that is attached to a barbell, or with a standalone
landmine station. The landmine press is a compound exercise that works for
multiple muscle groups in the upper body, and it is particularly effective for
building shoulder strength, as well as improving stability and mobility.
In this article, we will take an in-depth look at the landmine press, including how to perform the exercise, its benefits, and how to incorporate it into your training routine. To perform the landmine press, you will need a landmine attachment and a barbell, or a standalone landmine station. Here are the steps to follow:
Begin by
placing the landmine attachment in the corner of a room, or in a landmine
station. Load the barbell with weight plates, and insert one end of the barbell
into the landmine attachment. Stand facing the barbell, with your feet shoulder-width
apart and your knees slightly bent. Grasp the barbell with both hands, with an
overhand grip, and lift the barbell to shoulder height. Brace your core, and
press the barbell overhead, extending your arms fully. Lower the barbell back
down to shoulder height, and repeat for the desired number of repetitions.
It's important
to keep your form correct to get the most out of the exercise. Make sure that
your core is engaged throughout the movement, and that you keep your back
straight. Also, ensure that you are pressing the barbell in a straight line,
rather than allowing it to move forward or backward.
Builds Shoulder
Strength: The landmine press is an excellent exercise for building shoulder
strength, particularly in the front and side delts. This exercise engages the
shoulders throughout the range of motion, providing a comprehensive workout for
this muscle group. Improves Stability and Mobility: Because the landmine press
is a unilateral exercise, it can help improve stability and mobility on both
sides of the body. Additionally, the exercise targets the stabilizer muscles in
the shoulder, which can help improve overall stability and reduce the risk of
injury.
Works Multiple
Muscle Groups: The landmine press is a compound exercise that works multiple
muscle groups in the upper body, including the shoulders, chest, and triceps.
This can help improve overall upper body strength and muscle definition.
Increases Core Activation: Because the landmine press is performed standing, it requires significant core activation to stabilize the body throughout the movement. This can help improve core strength and stability, which can transfer to other exercises and activities. The landmine press can be incorporated into your training routine in a variety of ways. Here are a few ideas:
As a Primary
Shoulder Exercise: The landmine press can be used as a primary exercise in a
shoulder workout. Start with a few warm-up sets, and then perform 3-4 sets of
8-12 repetitions, with a weight that is challenging but manageable. As a
Supplemental Exercise: The landmine press can also be used as a supplemental
exercise in a chest or triceps workout. Perform 2-3 sets of 8-12 repetitions
after your main exercises, to help target the shoulders and improve overall
upper body strength.
