What's going on nation?
Today I'm gonna demonstrate for you guys how to perform a landmine chest press,
which is a great exercise if you want to emphasize a bit more upper chest and
middle chest during your chest workouts. But before we get started,
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make sure you follow me on Instagram. Now let's get started with the movement.
So to perform this exercise, you're going to need a couple of different things.
First thing you're going to need is a barbell. Now obviously, as you see,
I have a specific setup here for my landmine. However,
you do not need to have a landmine attachment to perform this movement.
All you have to do is find a corner to stick the barbell in and then maybe throw
a 45 pound plate on top of it or a sand bag in order to stabilize it throughout
this movement the bottom of the bar is not gonna move around that much,
but this is the safest way to do it,
especially when you're trying to overload with some weight.
Now if you take a look,
my landmine attachment is pretty cool because it actually sits inside of two
plates and this is only like 50 bucks with my discount on Gronkfitnessproducts.com
so I'll link you guys to that info section below.
But this way allows me to do it anywhere. I'm not just confined to a corner.
Now once you have your setup complete,
what you're going to do is load some weight on the front of the barbell.
Now it does not matter what you use for weight. Okay? Yeah,
there's enough room throughout from the plates to the tip of the barbell where the
plates are not going to touch your chest or your body throughout this exercise.
So don't think you have to load this up with 25s using 45s is just as
good. So once you get your plates loaded,
you're going to lift the barbell up and you're going to hold the top of the barbell
like this. And have it down to your chest like that.
This is the starting position. Now a few other things you're going to notice.
Number one, I'm not standing straight up like this.
I'm actually leaning forward a bit.
This is going to help with stabilization and it's also gonna help with
emphasizing more of the upper chest. Number two, as I do this movement,
my feet are gonna stay shoulder with apart.
I'm going to flex my glutes and I'm also going to keep my core flex as I do my
reps. This is going to help me with stabilization once into position.
You're going to press it up as high as you can and you're gonna hold it here for
a second. Squeeze your chest as hard as you can.
Still keep your core tight and then return back to the starting position and
repeat this movement for reps.
and now if you want to make the exercise a bit more stable,
you can actually do it on your knees as well.
And you do the same exact thing you would do. Get down your knees like this,
bring the weight up. And then once again,
guys don't get directly underneath it like this.
I want you to move back a little so you can lean forward just a tiny bit.
Flex that core, flex those glutes,
press over your head and then bring it back down.
And this is how you do the landmine chest press.
And 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 perform the same movement with one arm at a time and it does
have its benefits. Number one,
you will not need as much weight on the barbell because you're only using one arm
and you can only handle so much weight.
So if you're having a hard time picking up the barbell and getting into position
cause you really strong and you need to use two to three plates,
usually can get away with just two, one and a quarter,
or even just one to get a nice workout doing one arm at a time.
Also when you use both hands, your position is like this,
so your feet is shoulder with apart. When you're doing one hand at a time,
you're going to stagger your feet like this.
And this offers a few more benefits. Number one,
it's much easier to stabilize your body
this way you can still lean forward and keep your feet staggered. And number two,
you're going to get some trunk rotation or core rotation,
which means that when you go from up here to down here,
instead of stopping like this,
you can come back a bit and really feel that stretch through your chest as you
come back. And then once you get to the bottom,
you can push to the top and you could even,
instead of being stuck in this one position,
you can come up and bring it in and squeeze that chest as hard as you can.
Almost similar to the feeling you get when you do a cable fly and you're
squeezing your pecs together.
So that's a way to take this to the next level.
And if you want to apply this to my cheat and recover method of training,
you can do that as well. And the way you would do it. Once again, guys,
cheat and recover consists of eight cheat reps followed by eight recover reps.
But you can do it on this exercise without even having to lower the weight.
And the way I would do it is like this. I would pick it up,
pick which hand do you want to start with.
So I'm going to start with my left hand, stagger my position,
I'm going to come back explosively, push up,
squeeze my chest control on the way down. Use momentum,
explosively, push up and complete eight cheat reps with my left arm.
Then I'm going to go to the right, change my stance,
and then complete eight cheat reps with my right arm just like this.
All the way down. Control, push.
And then once you finish eight cheat reps on both sides.
Bring your hands together like this and then focus on those eight recover reps.
really flexing and squeezing your chest,
controlling the eccentric and concentric portion of the movement.
So what's great about that is if you're doing the cheat and recover method in
your training,
you won't even really have to adjust the weight because you're overloading so
much with one arm at a time. But then when you put your hands together,
it's almost like the weight is perfect for those recover reps.
So if I were to add this into my chest routine, I wouldn't do it first.
Always stick to your compound movements.
So like your dumbbell flat bench inclined bench decline bench and I would do it
after you do at least two of those exercises. Yeah,
I'm getting out of breath doing this. It's an intense exercise.
So as you can see I am bringing back the how tos.
There are some exercises I want to add to my how to playlist and if you haven't
seen those yet makes you come over here and you click both of them.
I probably have about two to 300 how to videos for every exercise you can
possibly think of in the gym. And as on a side note, guys, blue shorts
2.0 and all my old school subscribers will know exactly what I mean.
And as always, more good stuff coming soon. See you guys.