Landmine press alternative

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion.

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, certain issues relating to the landmine press or training requirements geared towards 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 main reason why the landmine press is substituted within a workout routine is the simple fact that not every individual has access to a landmine attachment — of which is a piece of equipment attached to one end of the barbell that ensure it remains stable and secure as the exerciser raises the other end of said barbell overhead. While this is the usual case, other reasons relating to issues in the performance of the landmine press may also be the culprit; with such factors like its unilateral muscular activation, positioning of the exerciser on the floor or the fact that it may irritate injuries in the serratus anterior, rotator cuff or elbows all requiring that the exercise be substituted appropriately. In order to act as an appropriate substitute to the landmine press, the alternative exercise should focus on two key aspects of the exercise; that of possessing the same muscle group activation, and the relative level of intensity found therein.

Landmine press alternative

June 13, 9 min read. The shoulders are a staple part of your upper body and building some serious muscle mass requires hard work and consistency. To help build broad shoulders and increase your strength you will need to occasionally change up your current shoulder workout, so to help with that, we'll to show you seven of the best landmine press alternatives. The landmine press is one of the most diverse shoulder exercises in the gym. Using just a landmine anchor, some weights, and a barbell, you can train almost every muscle in your body, which includes your upper body, lower body, and core. Plus, you get the added benefit that most landmine exercises are joint-friendly due to typically having to have a neutral grip. Two of the best landmine exercises for shoulder strength are the standing overhead press and the kneeling landmine press. When done correctly, this exercise is like a standing incline press, so it hits your deltoids, chest, glutes, and triceps at the same time. It can even be done bilaterally, meaning with two arms, or unilaterally using one arm at a time. The unilateral version is also a great core stability exercise that can also improve your core strength as well. The landmine press, just like any other exercise, will start to become less beneficial if you do it over and over again without increasing the difficulty. Your body is great at adapting to situations and will get used to the demands of doing landmine presses all the time, which can result in fewer gains in muscle mass. To help repair those muscles after a demanding workout, make sure to check out Whey-Iso. To avoid training progress plateaus, it is essential to include plenty of variety in your workouts.

All you need is a barbell, and weights to put on it.

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.

Written by Lee Kirwin. The landmine press is a brilliant exercise for developing size and strength in your shoulders. But what happens when you can't perform the landmine press? Whether it's lack of equipment or you simply want to freshen up your routine, I've got 10 alternatives for you. Throughout this article I'll discuss each one and show you how to perform them, so you'll never be left wondering what you can do instead of landmine press.

Landmine press alternative

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.

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The half-kneeling cable press also provides the advantage of having options of choosing the angle to where the cable stems from. These ten landmine press alternatives are all variations of dumbbell and kettlebell single arm pressing exercises. When ready, unrack and bring the bar to your upper chest Be sure to keep your elbows under the bar. BarBend is an independent website. To work the shoulders get into a staggered stance, bring the bar further to one side, and push all the way through. Remember this is not a push press. Follow These Tips. For the article to be of any benefit, it should only include exercises that move the same muscles through the same direction of movement. 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. Debbie Deb started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic. It might be helpful to keep your elbows tucked in more if you have previously had shoulder issues. But the landmine is only as good as your ability to get your hands on this device. The alternating seated dumbbell shoulder press is an easier alternative to the landmine press. This means you can use slightly heavier dumbbells.

The landmine press is a unique exercise that can build strength, core stability, scapular control, and general body awareness necessary for strength, power, and fitness sports. Therefore, in this article we will offer a few alternative movements that you can integrate into training programs to bring about similar benefits as the landmine press. In an earlier article we discussed four of the most common landmine pressing variations , all of which offer coaches and athletes similar benefits.

This momentum created by the leg drives helps to increase the amount of weight you can lift and also develops muscle power and coordination , which helps you to create large amounts of power efficiently. Landmine Press Muscle Breakdown For any exercise to be considered a worthy alternative for the landmine press, it needs to incorporate the same muscle group s. Are you sure you want to delete selected wishlist products? Because the shoulder girdle has no bony articulation, it uses the shoulder blade as a stable point of origin for the muscles of the arms and shoulder to move the humerus. Keep your wrists straight. Alternating Seated Dumbbell Shoulder Press 8. Search for: Search. It may be helpful to keep your empty arm by your abs to cue your core muscle to stabilize the ribcage as much as possible during the pressing movement. The half-kneeling cable press is a great alternative to the landmine press that requires a cable machine. It only makes you stronger in the range of motion where you work it.