Landmine press alternative

The landmine press is a particularly effective variation of the overhead press with a unilateral approach to training stimulus induction, landmine press alternative, 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 landmine press alternative 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, 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.

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. Here at Strong Home Gym, we put a lot of thought into putting together these alternative exercise articles. We value your time too much to simply throw together a bunch of exercises that are somewhat similar to the original movement. For the article to be of any benefit, it should only include exercises that move the same muscles through the same direction of movement. The key muscles used in the landmine press are the side and front heads of the deltoids and the triceps. The ability to train a muscle group unilaterally allows you to develop muscle and strength evenly between the left and right side muscles. Training unilaterally also involves the core muscles more than doing the exercise bilaterally.

Your body is great at adapting to situations and will get used to the demands of vintage naturisme landmine presses all the time, which landmine press alternative result in fewer gains in muscle mass. Share This Share this post with your friends! As the kneeling unilateral cable press is among one of the most modular landmine press alternative exercises available, landmine press alternative, it requires no further alteration of the training program be made — except in the case of the exerciser intentionally modifying the exercise so as to achieve a different stimulus.

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion. However, this exercise does require you to use a landmine attachment, which many gyms don't have. As such, you may be unable to perform a landmine press, which is especially the case if you're working out at home with only kettlebells and dumbbells. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells.

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion. However, this exercise does require you to use a landmine attachment, which many gyms don't have. As such, you may be unable to perform a landmine press, which is especially the case if you're working out at home with only kettlebells and dumbbells. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Before I discuss the alternatives to a landmine press, it's important to understand exactly what makes a good substitute for this exercise. These muscles are responsible for bringing your arm in an upward direction above the head, and extending your elbow joint. The serratus anterior and rotator cuff assist by stabilizing your shoulder joint and shoulder blades.

Landmine press alternative

The Landmine Press is a unique shoulder pressing movement that can be a great addition to your training program. Not only does it help develop shoulder strength and core stability, but it can add some much-needed variety to a program that has gone stale. Mine is pictured in the featured image at the top of this article. First on the list and my top suggestion of Landmine Press alternatives is the Push Press. The Push Press is a great option for developing both shoulder strength and explosive power. Be patient with your flexibility. Persistence and working hard on your flexibility will pay off with Olympic lifts and variations like Push Press. Remember to always warm up prior to any lifting session. Work on flexibility drills during warm-up sets as well. After your session, use cool-down techniques, foam roll, stretch, and hydrate.

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About The Author. To work the shoulders get into a staggered stance, bring the bar further to one side, and push all the way through. Inhale as your return the arm to the start position, then repeat Seated Arnold Press The advantage of the half-kneeling Arnold press is that it can target the side deltoids a little more than the landmine press as you can rotate the dumbbell outwards as you press it. The shoulders are a staple part of your upper body and building some serious muscle mass requires hard work and consistency. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Half Kneeling Arnold Press 4. He has experience coaching various lifters, from novices to international medallists and international university teams. For exercisers with poor stabilizer muscle strength or those that wish to replace the landmine press in favor of a more secure and safe alternative, the usage of the kneeling cable press or a variation of the cable shoulder fly can recreate the same triceps and shoulder muscle developments to a certain extent. We value your time too much to simply throw together a bunch of exercises that are somewhat similar to the original movement. The half-kneeling dumbbell press has a more vertical pressing motion than compared to a landmine press, and so it isolates the deltoids more and uses less pec activation during the press. Below we break down seven landmine press alternatives to see your shoulder strength skyrocket. Why do Landmine Exercises for Shoulder Strength? The fact that you are standing and the kettlebell is upside down means that there is a large demand for stability and balance. Do not bend the knee forward onto the toes.

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.

Plus, if you stand up while performing this exercise there will be more activation in the core muscles to help stabilize and balance your torso. Mine is pictured in the featured image at the top of this article. For the health and safety of this exercise, it is important that you have plenty of space around you for when you put the dumbbell on the floor after finishing the set. Not only does it help develop shoulder strength and core stability, but it can add some much-needed variety to a program that has gone stale. Both exercises are quite simple, though the front raise primarily targets your anterior deltoids front of your shoulders , while the landmine press targets anterior deltoids, triceps, and your pecs. After your session, use cool-down techniques, foam roll, stretch, and hydrate. The most active delts during a landmine press are the anterior ones that are located on the front of your shoulder. Why do Landmine Exercises for Shoulder Strength? Learn more. Type your email…. This alternative to the landmine press is a good variation to help lock the core so you cannot overextend your back when you perform a shoulder press variation. Continue reading. If all you have are dumbbells to work with, this is probably the best Landmine Press alternative you can do. As you push, twist your wrists to rotate the weight degrees.