Landmine Kneeling Squeeze Press
Build a powerful upper chest and shoulders with the Landmine Kneeling Squeeze Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Description
A unique upper body exercise that primarily targets the chest and shoulders while also engaging the core. In a kneeling position, you hold the end of a barbell planted in a landmine attachment, squeeze it with both hands and press it up and down.
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How to do Landmine Kneeling Squeeze Press
- 01Setup
Kneel on the floor facing the landmine attachment, positioning yourself a comfortable distance away to allow full arm extension.
- 02Setup
Grasp the end of the barbell with both hands, interlacing your fingers or placing one hand over the other, and squeeze the bar tightly, keeping your palms facing each other.
- 03Setup
Hold the barbell at the center of your chest, tuck your elbows close to your torso, and engage your core to maintain a neutral spine.
- 04
Exhale as you press the barbell forward and slightly upward, focusing on squeezing your hands together throughout the movement until your arms are fully extended but not locked.
- 05
Inhale as you slowly and with control return the barbell to the starting position at your chest, resisting the weight to maximize time under tension.
Tips
- Maximize chest activation by consistently squeezing your hands together against the end of the barbell throughout both the pressing and lowering phases.
- Maintain a strong, engaged core and glutes to prevent your lower back from arching, ensuring stability and proper force transfer during the press.
- Keep your elbows tucked relatively close to your body to emphasize triceps and inner chest engagement, rather than letting them flare out wide.
- Focus on the mind-muscle connection, actively thinking about contracting your upper chest and anterior deltoids as you press the weight forward and up.
Common mistakes
- Arching the lower back during the press places undue stress on the spine; fix this by actively engaging your core and glutes to maintain a neutral pelvic tilt.
- Losing the squeeze on the barbell reduces chest activation; fix this by consciously maintaining constant pressure with both hands throughout the entire movement.
- Pressing straight out rather than slightly upward can shift focus away from the upper chest; correct this by aiming to press the bar towards an imaginary point just above eye level.
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Get Ellim — FreeQuestions
What muscles does Landmine Kneeling Squeeze Press work?
Landmine Kneeling Squeeze Press primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii.
Is Landmine Kneeling Squeeze Press good for beginners?
Landmine Kneeling Squeeze Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Kneeling Squeeze Press?
You need Leverage machine to perform Landmine Kneeling Squeeze Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Kneeling Squeeze Press?
Maximize chest activation by consistently squeezing your hands together against the end of the barbell throughout both the pressing and lowering phases. Maintain a strong, engaged core and glutes to prevent your lower back from arching, ensuring stability and proper force transfer during the press. Keep your elbows tucked relatively close to your body to emphasize triceps and inner chest engagement, rather than letting them flare out wide. Focus on the mind-muscle connection, actively thinking about contracting your upper chest and anterior deltoids as you press the weight forward and up.
What are common mistakes when doing Landmine Kneeling Squeeze Press?
Arching the lower back during the press places undue stress on the spine; fix this by actively engaging your core and glutes to maintain a neutral pelvic tilt. Losing the squeeze on the barbell reduces chest activation; fix this by consciously maintaining constant pressure with both hands throughout the entire movement. Pressing straight out rather than slightly upward can shift focus away from the upper chest; correct this by aiming to press the bar towards an imaginary point just above eye level.
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Free · iPhone only · Available on the App Store