Friday, January 15, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Supersets Ultimate Guide

    Get More From Your Workouts with Supersets: The Ultimate Guide

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Supersets Ultimate Guide

    Get More From Your Workouts with Supersets: The Ultimate Guide

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Leanbean Fat Burner Review

    Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Training

Landmine Press Guide For Beginners – A Functional Way To Build Muscle and Strength

Read on to learn more about the unconventional landmine press.

Matthew MagnantebyMatthew Magnante
January 9, 2020
Landmine Press Guide

Landmine Press Guide (Image via YouTube: Built By Barry)

  • 57shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

The landmine press is an exercise that involves pressing one end of a barbell at an angle while the other end is either secured to a dedicated landmine setup or the corner of a wall.  

Landmine Press is a great movement for engaging the shoulders, chest, triceps, and core while reducing stress and strain which is very beneficial for many people. But it’s also an exercise that can be utilized to improve overall fitness and all different types of people from athletes to your average gym-goer can benefit from it. Plus, it also teaches some important movement principles. 

So, let us talk you through the landmine press and we’re hoping by the end you’ll consider giving it a try or adding it to your routine regularly. 

Table of Contents Show
  • How To Do The Landmine Press
  • Benefits Of The Landmine Press
  • 4 Landmine Press Variations
  • Best Uses For The Landmine Press
  • Final Thoughts

How To Do The Landmine Press

This is a rather simple exercise that anyone can do safely and effectively. And there can be several different ways to execute the movement but we’ll break down the basics in a step-by-step process…

Note: You can use one or two hands for this exercise and if you find it easier, start with the end of the barbell on a bench.

Two-Arm Variation

Step 1: Lift the bar all the way up to chest level and grip the very end with two hands (one on top of the other or interlocked) and take a hip-width stance but angle your body slightly into the bar rather than standing completely straight for better stability.

Step 2: With your core engaged and elbows at 45 degrees to your torso, press the weight up until your arms are fully extended while leaning forward slightly into the movement to create full shoulder rotation.

Then slowly return to the starting position.

Full shoulder rotation and extension are important for getting the full benefit of this movement and leaning forward during the press is essential for preventing back extension (especially with heavier poundages) which you don’t want. Also, you don’t want to bring the elbows behind the body but rather just to the torso in the starting position. 

One-Arm Variation

Step 1: Lift the bar to chest level while holding the end with one hand in a pressing position and take a split stance or hip-width stance. For example, if pressing with your left arm, place your right leg in front and left leg behind. 

Step 2: Press the bar until your arm is fully extended while leaning forward slightly to get full shoulder rotation. 

Step 3: Bring the bar back down slowly until your elbows just reach the side of your torso and repeat. 

Technique should be similar to the one-arm variation with a hip-width stance but you want a very slight rotation of the trunk with the split stance to maximize arm extension. 

Benefits Of The Landmine Press

The landmine press has several benefits that make it worthwhile which include hypertrophy and strength in the chest, shoulders, and triceps, explosiveness, improved power output, unilateral function, core stability, and scapular stabilization.

The one-arm variation improves unilateral function because you’re activating muscle, strength, and function one side at a time. Unilateral training improves stability, balance, and functional fitness, plus, it’s a great way to correct imbalances and prevent overuse of one side. (1)

But you can really train your obliques and overall core due to the stabilization and slight rotation and prevention of rotational forces during the eccentric (negative) portion.

Not to mention, training a muscle on one side of your body stimulates and improves strength in the same, opposite side muscle through a neural occurrence called cross-education of muscles. For example, pressing with your left side will also stimulate the muscles on your right side. 

This is excellent for facilitating rehabilitation in an area which is one big advantage over bilateral (affecting both sides) training.

Then for core stability, having to balance the bar and keep it in a relatively straight path will activate your abdominals and obliques.

And exercises that involve pressing movements also require adequate scapular stability in order to maximize the ball and socket function for optimal overhead pressing technique and function. So, that is why your arm and body position are so essential to performing this exercise effectively. There’s a degree of retraction of the shoulder blades against the scapula during the start and first part of the press, followed by extension to finish off the press.  

Also, the landmine press is a very good alternative for those who usually tend to experience shoulder pain during other pressing movements. Having your elbows placed more in front of you is an effective way to eliminate shoulder discomfort plus it’s an ideal way to press with more power on the angled bar.

The landmine press is really an excellent exercise for anyone regardless of the situation or goal. It’s a great addition to improving aesthetics and overall functional which creates big carryover to athletic and daily activities. 

4 Landmine Press Variations

We described how to perform the basic standing two-arm and one-arm versions so we won’t include either in the variations. 

Half-kneeling One-Arm Landmine Press

For this variation, you’ll kneel down on one knee placing your other leg in front and press the bar using your opposite arm. You still want to ensure you maintain the same technique as described in the above instructions.

Landmine Push Press

The push press is a popular variation used for many standing pressing exercises. But the whole purpose is to get some assistance from your lower body in order to be able to handle heavier weight which is very beneficial for making strength progress. 

You can do this with either one or two arms.

Banded Landmine Press

You can opt for bands instead of weight plates when looking to add more resistance to this exercise. 

So, for this variation, you’ll basically wrap one end of a band around your foot or a base, and the other around the end of the barbell. You’ll have constant resistance this way while taking advantage of the strength and muscle-building benefits. 

You can also place the band around both feet in a hip-width stance. Also, you can do either the one or two-arm variation.

Landmine Press and Catch

This variation basically involves pressing the bar in an alternating fashion back and forth or with the same hand. You can even use a little push from the legs for this variation. 

Also, you can do this variation kneeling or even with two hands. 

Best Uses For The Landmine Press

Hypertrophy and strength

You can add a decent amount of weight to the bar, which makes it a great way to build muscle and strength. Now, you may not want to train with ultra-heavy loads because you still have to maintain a safe posture. However, advanced lifters will know how to better program this movement into their training while using maximum poundages.

Aim for 6-12 reps to remain within a good hypertrophic and strength-building range.

Function/athletics

The landmine press can be used for improving not only stability and a better pressing movement but you can train explosively for athletics and general power output improvement since the landmine press has this sort of functional carryover.

So, you can train with light to moderate loads and effectively work on your speed/explosiveness.

The functional aspect of having to stabilize, balance and engage your core is beneficial for maintaining optimal full-body performance during weight training in general, plus everyday activities.

And even elderly individuals can benefit greatly from the landmine press because it will help greatly with physical activities. 

Final Thoughts

The landmine press is one exercise that you’ll definitely appreciate incorporating into your pressing workouts. 

It’ll blast your upper body muscles and the benefits go beyond just aesthetics and strength. You’ll improve full-body function and possibly reduce stress and stress typically with other similar exercises. 

So, try it out and include some variations to mix up your training and even make some gains in the process.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 57shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Training
Tags: Landmine PressLandmine Press Guide
Previous Post

William Bonac Blasts Ronnie Coleman Over Comments About Today’s Bodybuilders

Next Post

Ronnie Coleman Says He Was Set Up To Lose 2006 Olympia

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

No Content Available

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Robert Forstemann

Is Cyclist Robert Forstemann The New “Quadzilla”?

Long Head Triceps Exercises

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

Hafthor Bjornsson

Hafthor Bjornsson Shows Of Shredded Physique 1 Week From Boxing Debut

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Steve Weinberger and Bev Francis

Bev Francis And Steve Weinberger: The Most Dominant Couple In Bodybuilding

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Brad Castleberry

Brad Castleberry Reps Out 5 Plates On Incline Bench

Breon Ansley 1

Breon Ansley Might Move To 212 Division Next Year But Wants To Do ‘Something Spectacular’ In Classic Physique First

Larry Wheels 2

Larry Wheels Does Huge 1,000lb Yoke Carry (VIDEO)

Recent Reviews

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Leanbean Fat Burner Review

Leanbean Fat Burner Review – Does it Have What You Need for Weight Loss?

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

53605