'HOW TO: Barbell & Dumbbell Exercises - https://www.youtube.com/watch?v=M1N804yWA-8&index=10&list=PLacPhVACI3MPUu-vCblBkHiGwYYYEQZnI HOW TO: Bodyweight Exercises - https://www.youtube.com/watch?v=IrIYsh0dBt4&list=PLacPhVACI3MM8-fmxD_0cTAEQKCUJmnPH&index=82 GET YOUR BLUE SHORTS! - 10% of SAIYAN GEAR! \"MS10\" - http://rwrd.io/tvajymq LANDMINE LINK (mindright-15 for 15% off) - https://www.gronkfitnessproducts.com/products/xtreme-monkey-commercial-landmine-insert?variant=4590021123 *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/How-To-Landmine-Chest-Press This article is going to explain to you how to perform a landmine chest press, which is a great exercise if you want to target a bit more upper chest and middle chest during your chest workout. What Equipment Do I Need To Perform This Exercise? To perform this exercise you’re going to need a couple of different things. First things you will need a barbell and some kind of anchoring point for your barbell. Personally, I use a landmine attachment, but if you don’t have a landmine attachment, you can easily put one end of your barbell in a corner, and then throw either a 45lb plate or a sandbag over top of it in order to stabilize it. Throughout this movement the bottom of the bar isn’t going to move around that much, but using a landmine is the safest way to do it, especially if you’re trying to overload with some weight. My GronkFitness landmine just slips into a couple of plates I put on the ground, and it also means I can do the movement anywhere instead of being confined to a corner. How Is The Exercise Performed? Once you have your set up complete, you’re going to load some weight onto the front of the barbell. It DOES NOT matter what size plates you use to load the barbell. There’s enough room from the plates to the tip of the barbell so that the plates aren’t going to touch your chest or your body throughout this exercise. Therefore, don’t think you have to load the bar up with 25lb plates – 45lb plates will work fine. Once your plates are loaded, you’ll lift the barbell up, and hold the top of the barbell so that your hands aren’t quite touching your chest. This is the starting position. A few other things you need to keep in mind include leaning slightly forward when in the starting position. Leaning forward, instead of standing straight is going to help with stabilization and emphasizing more of your upper chest. Also, as you perform the movement, you want to keep your feet shoulder width apart, flex your glutes, and keep your core tight as you do your reps, which will again help with stabilization. When in position, you’re then going to press the barbell up as high as you can, and hold it there for a second or two while squeezing your chest as hard as you can. Make sure you still keep your core tight while doing this, before returning to the starting position and repeating for reps. To be even more stable, you can also do this exercise on your knees. However, the same rules apply here, and you again want to be leaning forward slightly, while flexing your core and glutes as you press the weight up and down. Can I Do This Exercise Using One Arm At A Time? For those of you who want to take this exercise even further in terms of intensity and getting more out of it, you can actually do the movement using only one arm at a time. First off, you won’t need as much weight on the barbell because you can only handle so much weight when only using one arm. If you’re having a hard time picking up the barbell and getting into position because you’re really strong and you need to use 2-3 plates, usually you can get away with 2, 1 ¼ or even just 1 plate to get a nice workout when using one arm at a time. Also, when you’re using both hands, your feet are positioned shoulder width apart. When you’re doing one arm at a time, your feet need to be staggered, and this offers a few more benefits. It makes it much easier to stabilize your body this way, it’s still easy to lean forward with your feet staggered, and you’ll also get some trunk (core) rotation. This rotation means that as you go from the top to the bottom of the movement, you have a bit more range of motion (ROM), allowing you to bring your arm back a bit more and really feel that stretch through your chest as you come back. *CONTINUE READING HERE* https://muscularstrength.com/article/How-To-Landmine-Chest-Press Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness'
Tags: chest workout , strength , chest , shoulders , how , press , core exercise , core stability , shoulder , powerlifting , middle , shoulder exercise , upper chest workout , chest exercise , upper , inner chest workout , upper chest , landmine , landmine press , landmine exercises , upper chest exercises , middle chest , inner chest exercise , landmine chest press , how to landmine , Scott herman landmine , scott herman chest press , upper and middle chest , landmine squeeze press
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