Landmine press alternative

The landmine press is a particularly effective variation of the overhead press with a unilateral approach to training stimulus induction, providing not only significant muscular development in the deltoids and triceps brachii muscles, but also aiding in torso stability and reinforcement of the elbow extension biomechanic. Despite this effectiveness however, landmine press alternative, certain issues relating to the landmine press or training requirements geared landmine press alternative the exerciser can lead to this particular exercise being substituted with an alternative that better fits the needs of the situation. Fortunately, substituting the landmine press with another exercise of similar muscle activation and mechanics is rather easy — with a variety of different exercises such as the Z press, cable press or even the Arnold press all serving the same purpose without the same disadvantages of the landmine press.

The Landmine Press is a unique shoulder pressing movement that can be a great addition to your training program. Not only does it help develop shoulder strength and core stability, but it can add some much-needed variety to a program that has gone stale. Mine is pictured in the featured image at the top of this article. First on the list and my top suggestion of Landmine Press alternatives is the Push Press. The Push Press is a great option for developing both shoulder strength and explosive power. Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with Olympic lifts and variations like Push Press.

Landmine press alternative

The landmine press is one of the few pressing exercises that uses the barbell vertically instead of horizontally. Unlike the bench press or shoulder press that rely on gripping the bar on either side, the landmine press takes a single end of the bar and extends it overhead. It is an excellent exercise for developing the muscles of the upper body. The different techniques of the can be used to target specific muscles such as the anterior delts, but in general it is great for working the shoulders, chest, and triceps. The chest also known as the pectoralis major is a large, fan-shaped muscle that covers the much smaller pectoralis minor. Because of its placement on top of the chest wall, the muscle works synergistically with the latissimus dorsi to adduct the arm. There are two portions of the pectoralis major: the pectoralis major clavicular and the pectoralis major sternal. During the landmine press the clavicular pectoralis major which inserts at the collarbone works along side front delt to press the barbell away from the body. This motion is great for targeting the upper chest and creating the defined separation between the two portions of the chest. The delts make up a group of muscles that pass over, in front of, and behind the shoulder. Since these muscles cover the rotator cuff, it moves in several directions and performs numerous tasks. The anterior front fibers create flexion and internal rotation of the humerus, while the posterior rear fibers extend and laterally extend the humerus. As the barbell is pressed during the exercise, the anterior delt fires up to push the weight away from the body. This motion as peviously mentioned works in unison with the upper chest. The trapezius is a large rectangular muscle at the base of the neck that helps to support the shoulder girdle.

This makes the kneeling unilateral cable press the best exercise for physical rehabilitation patients, novice exercisers or athletes with a need for an alternative with high muscle group activation specificity, landmine press alternative. Another difference is the way you do each exercise.

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion. However, this exercise does require you to use a landmine attachment, which many gyms don't have. As such, you may be unable to perform a landmine press, which is especially the case if you're working out at home with only kettlebells and dumbbells. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program.

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion. However, this exercise does require you to use a landmine attachment, which many gyms don't have. As such, you may be unable to perform a landmine press, which is especially the case if you're working out at home with only kettlebells and dumbbells. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program.

Landmine press alternative

The landmine exercise as a whole is one of the most effective and efficient setups in the gym. With only one barbell, a trainee can train a huge variety of exercises while seamlessly moving from one exercise to the other. One of these exercises is the landmine press, a favorite accessory movement for upper body pushing exercises. The landmine pressing exercise has a ton of unique benefits that makes it a must for any program. Here are a few of the top reasons that make the landmine press such an effective exercise.

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As you lower the weights, twist your wrists in the opposite direction thumbs turning outward so you end once more in the ready position with the dumbbells by your head and your palms facing inward. This site uses Akismet to reduce spam. Grab the barbell with your index finger on the knurling or just outside the knurling. Igor Klibanov is an accomplished personal trainer who was selected as one of the top 5 personal trainers in Toronto by the Metro News newspaper in While this will increase upper chest engagement, you will need to go steeper if you want to replicate landmine presses. Z Press. Equipment Needed Multi-purpose lifting rack Barbell Bumper Plates technically possible to do with Iron Plates, but Bumper Plates are highly recommended Step-by-Step Instructions Set the barbell at the height you would normally front squat with. It would be better to raise your bench to around degrees to mirror the landmine press. Grab onto the cable with the arm opposite to the front leg; make sure the cable rests across the outside of the arm. This will also result in the stabilizing or synergistic training stimulus induced to the exerciser, of which is a major aspect of the landmine press. Like this: Like Loading Dumbbells A kettlebell Weight bench. Your arms should be the only things moving during this exercise. The half-kneeling dumbbell press has a more vertical pressing motion than compared to a landmine press, and so it isolates the deltoids more and uses less pec activation during the press.

Written by Lee Kirwin. The landmine press is a brilliant exercise for developing size and strength in your shoulders.

With the right routine and proper nutrition, the shoulders you desire are achievable. Original source: here. This is more useful for sports that require maximum strength and explosive strength qualities. Posted by Igor Klibanov Jun 16, 0. Remember to use a weight heavy enough to keep the barbell from sliding or the dumbbells from rolling apart. Seven Landmine Press Alternatives While the landmine press is an amazing movement, you always want to have some great alternatives to do as well. How to Do it: Kneel on one knee with one foot forward; this is the half-kneeling position. Because the landmine press activates these muscle groups in a concomitant manner, the alternative exercise must also be of the compound activation type, with individual isolation exercises for both the deltoids and triceps muscle groups failing to recreate the same training stimulus as the landmine press and thus being poor substitutes in the long term. Kneeling Cable Press. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more. It also works the pectoralis major, which is the largest part of your pecs.