Stronger shoulders and wider back both contribute well to improving a man’s personality. Everyone wants to achieve both these things and perform different workouts at fitness centers. Athletes and other trainers recommend Landmine just because of its efficiency and results. In this descriptive article, we will come to explore one of the finest Landmine exercise called Landmine Press. Let’s explore the benefits and alternatives to Landmine Press that you can consider for its replacement.
Basic Information
Landmine Press is a famous and advantageous exercise for a fitness lover. It just requires a barbell and weighted plates that you can easily access at commercial fitness clubs. Because of different angles and positions, Landmine Press targets multiple muscle groups, especially deltoids and traps. So people looking to train shoulders, back, and legs simultaneously can rely on Landmine Press.
Although the movement is very simple the results are outstanding if performed well. Landmine press is also best for those suffering from back pain as it puts less pressure on the lower back. You must incorporate this exercise into your shoulder routine for stabilization and power.
Benefits of Landmine Press
Here are some key benefits of Landmine Press that everyone can consume for fitness achievement.
Unilateral Nature: Landmine Press is unilateral as it only targets one side because you are using one side only. In this way, you can easily focus on the weak side and build explosiveness to make it equal to the other muscle group.
Compound Exercise: Landmine Press targets different muscle groups such as deltoids, pecs, triceps, etc. This makes Landmine Press best for those who need to gain multiple results with a single effort.
Stability & Mobility: For those who want to mobilize their shoulders, Landmine Press is the best offer. It also stabilizes the body and lets your body maintain balance.
Range of Motion: Landmine Press requires a greater range of motion as you have to move the barbell with full concentration.
Hand Gripping: Like other exercises, Landmine Press also improves your hand grip as you need to hold the equipment with a strong grip. To carry daily activities that involves strong grip, this exercise helps you a bit.
How to Perform
To perform this particular exercise, you need a barbell. However, you can increase the challenge by installing weighted plates with the barbell. Here are a few steps that you must follow while performing Landmine Press:
- Stand straight so that the barbell is parallel to the performer’s height.
- Grip the barbell with one hand and keep the rest of the body relaxed.
- It’s time to move the barbell forward by flexing the elbows. Reach to the maximum point by straightening the elbow and bring the load back to the initial point.
- Repeat the movement in a slow manner and try to perform 3 sets for better results.
However, the exercise is simple and easy but still, if you feel pain in the muscles or back, consult with the trainer. Don’t be quick with the movement and load the barbell with bearable weight only.
Alternatives to Landmine Press
You can trust Landmine Press for muscle development and improved mobility. But you must try other exercises as a single workout is not enough to give the output. Here are some alternatives to Landmine Press that you must try:
1. Upright Row
If you have a barbell, then not only Landmine Press is the shoulder exercise for you. Upright Row requires the same equipment and it also targets the same muscles. So calling it the best possible alternative to Landmine Press is not bad because of the similarities.
Instead of moving the barbell forward, you have to lift it up to the chest by keeping it closer to the body. It will focus on the targeted muscles if you keep the barbell in line with the body.
2. Reverse Fly
Reverse Fly is another considerable choice in replacement for Landmine Press. You can perform it anytime and anywhere with just a pair of dumbbells. It will targets deltoids and upper back extremely as the angle is perfect for upper-body strength. Hold a dumbbell in each hand and make a slight bend in the back.
Make sure that the shoulders and your hands are making a pivot connection. Now, extend the arms and bring the dumbbells up from the sides. Feel pressure in the deltoids and don’t straighten the elbows. Keep your elbows slightly bent to make a contraction in the shoulders.
3. Dumbbell Front Raise
Dumbbell Front Raise is another best alternative to Landmine Press as it only targets deltoids. It can be a warm-up game for you if you are going to perform exercises like Arnold Press. By holding the dumbbells in your hands, your objective is to lift them up to the level of eye.
This exercise is gentle for your joints and will shape the upper body as well. You have to perform this exercise while keeping the body relaxed and feel tension in the deltoids.
4. Face Pulls
If you are at the gym and have experienced Landmine Press, then you must bring challenging workout into the routine. Face Pulls is one of the dedicated and recommended workouts for shoulders and upper back. You can perform this significant exercise on a cable machine with ropes. Start by adjusting the weight and install the required equipment.
After adjusting the weight and height of the rope, you have to stand straight with your chest outward. Now, pull the rope with both hands towards the face in such a way that the rope is touching the forehead. While doing so, you have to contract the upper back and feel pressure in the shoulders.
5. Z Press
Similar to Landmine Press, this exercise is best for shoulder strengthening and other muscles. Core engagement and proper body alignment are the major things to focus on. Sit on the floor with straight legs and a neutral back.
Hold the barbell with an overhand grip and keep it just above the chest. By engaging the upper body, you have to press the bar up to the maximum. You can increase the exercise intensity by loading the barbell with weighted plates.
6. Military Press
In the list of alternatives to Landmine Press, we have Military Press at the last position. This exercise is also done with a barbell and you have to press it overhead for better results. Stand straight on the floor with your core engaged and hold the barbell with an overhand grip. If you have practiced Z Press, then Military Press is very easy.
However, you have to perform it while standing and the core will get targeted deeply. don’t worry, if you don’t have barbell available as the exercise can be carried with dumbbells as well.
Conclusion
Landmine Press is one of the superlative shoulder exercises in the fitness industry. People with backaches c or suffering from muscle imbalances prefer this workout. But doing the same thing for similar results may play bad cards with the body shape. Therefore, we have alternatives to Landmine Press like Z Press and Military Press that you can perform and hit the muscles differently. Best of Luck for your overall fitness journey!