The landmine press is an exercise that mainly trains the chest muscles. It also works the front shoulder and triceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Landmine Press
Einarmig, kneeling
Type: Unilateral
Rest: 150s
Equipment: Langhantel
Tutorial
1
Put a barbell in the holder and put weight on the other end of the barbell. Kneel in front of the barbell. Your left knee is on the floor and your right leg is straight.
2
Grasp the end of the barbell with your left hand and hold it in front of your left chest.
3
Push the barbell powerfully away from your chest with your left arm until your arm is fully extended. Exhale as you do so.
4
Slowly bring the barbell back to your chest in a controlled manner. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
The further you stand from the bar, the harder the exercise becomes. Keep your back straight and your elbows close to your body. Make sure that you do not rotate your shoulder inwards when pressing. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you hit your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Barbell
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