Chest
Landmine Chest Press
A shoulder-friendly alternative to the incline press that targets the upper pectorals with superior stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart facing the landmine and grasp the end of the barbell with both hands.
Overlap your fingers or cup your hands under the sleeve of the barbell and hold it at upper-chest height.
Lean slightly forward into the bar while maintaining a rigid core and a neutral spine.
Press the weight upward and away from your body until your arms are fully extended but not locked out.
Squeeze your chest at the top of the movement for one second to maximize muscle fiber recruitment.
Lower the barbell under control back to the starting position at your upper chest.
Repeat for the desired number of repetitions while keeping your elbows tucked at a 45-degree angle.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to compensate for heavy weight.
- Flaring the elbows out wide which increases stress on the shoulder joint.
- Standing too far away from the bar and losing the vertical pressing angle.
- Using momentum or bouncing the bar off the chest at the bottom.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.