Landmine press alternative

June 13, 9 min read.

Home » Alternatives. The landmine is an awesome training tool that allows you to perform a wide range of movements freely and naturally. I especially enjoy doing one arm presses with the landmine. But the landmine is only as good as your ability to get your hands on this device. As a personal trainer, I train a lot of guys in their home gyms. Less than 10 percent of them have a landmine attached to their power rack.

Landmine press alternative

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. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Before I discuss the alternatives to a landmine press, it's important to understand exactly what makes a good substitute for this exercise. These muscles are responsible for bringing your arm in an upward direction above the head, and extending your elbow joint. The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades. The obliques, abdominals, and back extensors assist by stabilizing your ribcage and your spine during the single-arm pressing during the landmine press. Takeaway: A good landmine press alternative needs to use similar muscle groups. This is typically done by mimicking a similar movement pattern, i. One key aspect of the landmine press is that it is a unilateral movement, meaning it targets one side at a time. Takeaway: A good landmine press alternative needs to focus on a single-arm movement pattern in order to target the right and left sides independently. The half-kneeling cable press is a great alternative to the landmine press that requires a cable machine.

This helps activate the stabilizer muscles. Twitter Facebook Pin It. As you extend the legs, push the barbell up.

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.

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. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.

Landmine press alternative

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. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Before I discuss the alternatives to a landmine press, it's important to understand exactly what makes a good substitute for this exercise. These muscles are responsible for bringing your arm in an upward direction above the head, and extending your elbow joint. The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades. The obliques, abdominals, and back extensors assist by stabilizing your ribcage and your spine during the single-arm pressing during the landmine press.

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Start to descend into quarter-depth squat and then stand up explosively. Check the price here. Hold the dumbbells up next to your ears, with your palms facing toward you and your elbows at a degree angle. The single-arm dumbbell Z press is the dumbbell version of an overhead exercise called a Z press. I think seeing it done will make all the difference, and few people explain it better than John Meadows in this video no below. This means that there is an extra rotation in the shoulders and forearms during the press. The half-kneeling kettlebell bottom-up press is an advanced alternative to the landmine press. 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. 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. Grab the barbell with your index finger on the knurling or just outside the knurling. Landmine Attachment Alternative Equipment. Many lifters like to pull back, instead of lift straight out to the sides, which brings the stronger muscles of the upper back into play.

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

The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades. The major muscle groups the landmine press works are the following: Deltoids: The delts are your primary shoulder muscles. All you need is a quality pair of adjustable dumbbells. We value your time too much to simply throw together a bunch of exercises that are somewhat similar to the original movement. To counterbalance against the dumbbell, stick your passive arm horizontally out by your side and pay attention to keeping your center of mass across the midfoot. Think about how you initiate a squat. Triceps: Located on the back of your upper arm, your triceps are responsible for extending your elbows during landmine presses. This alternative to the landmine press is a good variation to help lock the core so you cannot overextend your back when you perform a shoulder press variation. How to Do it: Plant your feet solidly in a stance that feels comfortable and maintains proper stability in your upper body through your core and legs. Click here to learn more about how to build a home gym. The more recent innovations in core training and back rehab actually include a lot of unilateral carries and holds, to force a rebalancing of core strength. This motion is great for targeting the upper chest and creating the defined separation between the two portions of the chest. The single-arm dumbbell Z press is the dumbbell version of an overhead exercise called a Z press. This exercise will deliver a great pump to the chest, but I advise one specific point: extend your arms during every rep. So by changing the angle of where the cable starts you can change how upright or horizontal the pressing motion is and what muscles are targeted more.