Landmine Kneeling Squeeze Press

Muscles worked

Setup

1. Place one end of a barbell in a landmine attachment or securely in a corner.
2. Assume a tall kneeling position (both knees on the floor) facing the barbell.
3. Cup both hands firmly around the end of the barbell sleeve, holding it at chest height.
4. Lean slightly forward so your torso is aligned with the angle of the barbell.

How to do it

1. Exhale and press the bar upward and away from your chest until your arms are fully extended.
2. Actively squeeze your palms together against the bar as hard as possible throughout the entire range of motion.
3. Inhale as you slowly lower the bar back to the starting position at the center of your chest.
4. Maintain a controlled tempo, taking roughly 2 seconds to press and 2 seconds to return.

Form checklist

• Keep your core braced and glutes engaged to prevent the lower back from arching.
• Ensure your elbows stay tucked in close to your ribcage rather than flaring out.
• Maintain a 'tall' spine with your head in a neutral position.
• Do not let the bar rest on your chest at the bottom; keep the tension constant.

Pro tips

• Focus on the 'squeeze' more than the 'press'—imagine you are trying to crush the barbell between your palms to maximize pectoral recruitment.
• At the top of the movement, slightly protract your shoulder blades to reach for the ceiling, which fully engages the serratus anterior and upper chest.

Make it harder

• Add a 3-second isometric hold at the top of each rep while maintaining maximum inward pressure.
• Transition to a half-kneeling position (one knee up, one knee down) to significantly increase the stability demand on your core and hips.

Frequently asked

What muscles does the landmine kneeling squeeze press work?

The landmine kneeling squeeze press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the landmine kneeling squeeze press?

The landmine kneeling squeeze press uses barbell.

Is the landmine kneeling squeeze press good for beginners?

The landmine kneeling squeeze press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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