Find out how to Do the Landmine Press: Muscle tissues Labored, Type, and Options


The landmine press is an overhead urgent train involving a landmine press attachment.

Not like different overhead press variations, it lets you press in an arc barely in entrance of your physique along with your wrist in a impartial place. For a lot of weightlifters, that is extra snug than urgent with a barbell as a result of it takes some stress off your shoulders. 

This makes the landmine press a wonderful overhead press variation for these coaching round an damage or with a historical past of shoulder points.  

On this article, you’ll be taught what the landmine press is, why it’s helpful, how one can use correct landmine press type, the most effective landmine press alternate options, and extra.

What Is the Landmine Press?

The landmine press is an overhead urgent train involving a barbell and a “landmine press attachment,” which is a bit of gymnasium gear consisting of a metallic sleeve with a pivoting joint often hooked up to the ground or the bottom of a squat or energy rack.

(It’s also possible to get landmine press attachments that you just anchor to the ground utilizing weight plates, although these are much less widespread in business gyms.) 

There are a number of variations of the landmine press, however the most typical (and the one we’ll give attention to on this article) is the single-arm landmine press (hereafter known as the landmine press).

To carry out the landmine press, insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates, then hoist the weighted finish of the barbell as much as shoulder top, and press it overhead utilizing one arm.

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Landmine Press vs. Overhead Press

The primary variations between the landmine and overhead press are the orientation of your grip and the trail the bar travels as you press it overhead.

Within the landmine press, you’re taking a impartial grip (palm going through towards your physique) and press the load barely ahead. As you press, you additionally lean towards the load in order that on the high of the rep, your physique kinds a straight line out of your hand to your hips. 

Conversely, within the overhead press, you’re taking a pronated grip (palms going through ahead), stand upright, and press the load straight upward. 

For these with achy shoulders or poor shoulder mobility, taking a impartial grip and urgent the load barely ahead tends to really feel extra snug. That’s why many individuals with cranky shoulders or a historical past of shoulder points choose the landmine press to the overhead press.

Nonetheless, in case you have wholesome, cellular shoulders, standing upright and urgent a barbell straight overhead engages extra muscle tissue throughout your whole physique and lets you elevate heavier weights safely, which is why I typically advocate the overhead press in case your shoulders enable it.

That stated, each workouts successfully practice most of the identical upper-body muscle tissue in barely alternative ways, which is why it doesn’t make sense to suppose when it comes to landmine press vs overhead press. As a substitute, you’ll doubtless profit from together with each workouts in your program.

A great way to do that is to incorporate the overhead press in your program for 8-to-10 weeks of coaching, take a deload, then exchange the overhead press with the landmine press for the next 8-to-10 weeks of coaching.

Then, you possibly can both proceed alternating between the workouts each few months or keep on with the one you favor.

That is how I personally like to prepare my coaching, and it’s much like the strategy I advocate in my health books for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger

(And for those who’d like much more particular recommendation about how you need to set up your coaching to achieve your well being and health objectives, take the Legion Strength Training Quiz, and in lower than a minute, you’ll know the right energy coaching program for you. Click here to check it out.)

Landmine Press: Advantages

Equally to most overhead urgent workouts, the landmine press successfully trains a number of main upper-body muscle teams, particularly the shoulders, higher back, arms, and core

Nonetheless, not like many different overhead presses, the landmine press lets you press the load in an arc barely ahead of your physique and convey the load down in entrance of your shoulder reasonably than out to the aspect within the so-called “high-five” place (higher arm out to the aspect along with your elbow bent at 90 levels and your palm going through ahead).

That is vital as a result of many individuals discover that urgent in an arc with their elbow ahead and wrist in a impartial place locations much less stress on their shoulders and feels extra snug. That is significantly true for folks with a historical past of shoulder injuries.

The landmine press additionally lets you practice your shoulders unilaterally (separately), which is helpful as a result of it . . .

  • Might enable you to elevate extra whole weight than you possibly can when coaching each side of your physique concurrently, which ought to help you achieve extra muscle and energy over time
  • Helps you develop a better mind-muscle connection with the goal muscle tissue since you solely have to give attention to one aspect of your physique at a time
  • Helps you discover and repair any size and strength imbalances you might need
  • Might improve your athletic efficiency greater than bilateral workouts (those who practice each side of your physique concurrently)

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Landmine Press: Muscle tissues Labored

The primary muscle tissue labored by the landmine press are the . . .

It additionally trains your abs and obliques to a lesser diploma, too.

Right here’s how the principle muscle tissue labored by the landmine press look in your physique:

landmine chest press

Landmine Press: Type

One of the simplest ways to be taught how one can do the landmine press is to separate the train into three elements: arrange, press, and descend.

1. Arrange

Insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates. 

Stand going through the weighted finish of the barbell along with your toes shoulder-width aside. Bend over and seize the top of the barbell with each fingers and hoist it to chest top. 

Transfer the barbell in entrance of your left shoulder, then take your proper hand off of the bar and let it hold at your aspect. Place your elbow straight below your hand and preserve your wrist straight and torso upright, then stagger your stance by shifting your left foot barely backward.

2. Press

Take a deep breath of air into your abdomen, brace your core, and press the load away out of your shoulder till your arm is straight. As you press, lean barely ahead in order that if you attain the highest of the rep, your physique kinds a straight line out of your hand to your hip.

3. Descend

Reverse the motion and return to the beginning place with the barbell in entrance of your shoulder. This can be a mirror picture of what you probably did through the press.

Don’t let the barbell fall again to the beginning place or attempt to decrease it slowly—the whole descent needs to be managed however take lower than a second.

While you’ve accomplished the specified variety of reps, swap sides and repeat the method along with your proper arm.

The Finest Landmine Press Options

1. Kneeling Landmine Press

The distinction between the kneeling landmine press and the common standing landmine press is you carry out the kneeling landmine press whereas kneeling on each knees. 

Performing the train in your knees is much less secure than in your toes, which suggests your core and abs need to work tougher to stabilize your torso. The draw back is that you could’t elevate practically as a lot weight, which limits the train’s muscle- and strength-building potential.

2. Half-Kneeling Landmine Press

The half-kneeling landmine press is much like the kneeling landmine press, solely as a substitute of kneeling on two knees, you kneel on one.  

The good thing about kneeling on one knee as a substitute of two is you’ve got a extra secure base to press from, which suggests you possibly can elevate heavier weight extra safely. That is vital as a result of, typically talking, the extra weight you elevate, the extra muscle and strength you gain.

3. Landmine Squat to Press

You start the landmine squat to press (generally referred to as the “landmine squat press”) by dropping right into a squat and exploding again up. As you attain the highest of the squat, you utilize the momentum generated by your lower body that will help you press the load overhead.

The primary advantages of the landmine squat to press are that it successfully trains your whole physique and lets you press heavier weights than you sometimes would as a result of you possibly can harness momentum.

The downsides, nonetheless, are that it requires lots of coordination, so it will not be appropriate for brand spanking new weightlifters, and it’s extremely taxing in your cardiovascular system. This implies many individuals need to cease their set after they’re too “gassed” to proceed reasonably than when their muscle tissue are sufficiently stimulated, which isn’t optimum from a muscle- and strength-building perspective. 

4. Landmine Push Press

The landmine push press is much like the landmine squat to press, solely as a substitute of beginning with a full squat, you solely drop your butt 3-to-6 inches after which shoot your hips upward as explosively as doable.

This helps you generate sufficient momentum to get the bar off your shoulder and thru the primary few inches of the press, the place it’s most definitely to get caught. It additionally lets you use heavier weights than with the common landmine press with out lowering range of motion a lot.

A draw back is it’s arduous to guage your progress for those who don’t duplicate the enhance rep to rep, set to set, and exercise to exercise. Should you typically squat in another way, your weights would possibly go up, however your shoulders and arms would possibly do much less work. It additionally requires lots of coordination, making it much less appropriate for beginner weightlifters.

5. Landmine Chest Press

The landmine chest press is a landmine press variation that primarily trains your pecs. Since you grip the bar with a impartial grip (palms going through one another) and press the load diagonally upward and in an arc, many individuals discover it extra “shoulder-friendly” than different chest workouts, such because the barbell and dumbbell bench press.

To carry out the landmine chest press, arrange a barbell in a landmine press attachment and maintain the weighted finish of the barbell in entrance of the middle of your chest in each fingers, then press the load away out of your chest with out leaning ahead till each of your arms are straight.

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