Landmine front raises are an exercise that mainly trains the upper chest muscles. It also works the front shoulder and biceps. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Place a barbell in the holder and put weight on the other end of the barbell. Stand shoulder-width apart next to the barbell (right shoulder pointing towards the holder).
2
Grasp the end of the barbell with your left hand and hold it to the left of your hip. Palm facing forward
3
Press the barbell powerfully with your left arm diagonally upwards to the right until your left hand is approximately in front of your right chest. Your arm is fully extended. Breathe out as you do this.
4
Return the barbell slowly and in a controlled manner until it is back to the left of your hips. 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
Keep your back straight and make sure that you do not rotate your shoulders inwards when pressing. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage 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 (upper)
Secondary
—
Tertiary
—
Equipment
Barbell
Landmine
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