February 15, 2022 6 min read
The landmine chest press is an exercise that does justice to its name. If you imagine your body as a landscape, the landmine chest press is apt to make that landscape explode with huge gains in a variety of muscle groups in both the lower body and the upper body.
The landmine chest press is a weightlifting exercise done with a barbell and a piece of equipment called a landmine. One end of the barbell is connected to the landmine, securing the barbell to one spot on the floor. You hold the other end of the barbell at chest level so that the barbell creates a sloping line from your chest to the floor.
While there are many variations of the landmine chest press, the most basic form is simple.
Grasping one end of the barbell at chest level, you explosively press the barbell overhead.
To do the two-handed standing landmine press:
This is a great exercise if you want to increase your range of motion with your landmine exercises.
It engages muscles all across your chest, your neck, your shoulders and your abdominals, building muscles that you might not engage in more static workouts like the bench press.
To perform the landmine chest press (shoulder to shoulder):
The kneeling landmine press is for you if you want to get your upper body totally shredded.
Instead of standing with your legs shoulder length apart, you sit down on your knees, stripping away the power of your lower body and putting all the pressure on your shoulders, triceps, and core.
To perform the kneeling landmine press:
The single-arm landmine press is great if you want to isolate one side of your body.
It helps increase the pressure on the muscles, and the muscles engaged on that side while also engaging stabilizing muscles on the other side of your body.
To perform the single-arm landmine press:
The Landmine squat to press is truly the ultimate full-body strength exercise, and it can be a staple in any serious lifter's strength training routine.
It's an exercise that heavily works the glutes, the lower back, and the upper back without creating the stress on the muscles that workouts like deadlifts and traditional squats entail.
To perform the landmine squat to press:
Landmine chest presses and all of its variations are an incredible addition to any weightlifter’s repertoire, especially those who are trying to work in more pressing exercises into their routine.
They almost guarantee explosive upper and lower body gains in muscle mass, such as rock hard delts, bulking upper chest muscles, powerful glutes, and a tight core.