Kneeling Landmine Squeeze Press
Build upper body strength and stability with this challenging kneeling press variation! Works chest, shoulders & core.
The Kneeling Landmine Squeeze Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Landmine Squeeze Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kneeling Landmine Squeeze Press Variations and Alternatives
How to do the Kneeling Landmine Squeeze Press
Set up a barbell on a landmine attachment and add the appropriate weight plates.
Kneel down on the floor with a comfortable pad or mat under your knees for cushioning, if necessary.
Grab the end of the barbell with both hands, interlocking your fingers so that your palms are facing each other.
Hold the barbell at chest level, keeping your elbows close to your sides.
Press the barbell upwards and slightly outwards, extending your arms fully while squeezing your pectoral muscles. Ensure that you keep squeezing the bar with both hands throughout the motion.
Slowly lower the weight back to the starting position at chest level while maintaining muscle tension.
Focus on maintaining a tight core to support your body throughout the exercise.
Repeat the press for the desired number of repetitions and sets.
Ensure you maintain a controlled motion throughout the exercise to avoid any risk of injury and to maximize muscle engagement. Adjust the weight according to your strength levels and training goals.
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Kneeling Landmine Squeeze Press FAQs
What muscles does the Kneeling Landmine Squeeze Press work?
The Kneeling Landmine Squeeze Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Kneeling Landmine Squeeze Press?
None. The Kneeling Landmine Squeeze Press is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Landmine Squeeze Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Landmine Squeeze Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Landmine Squeeze Press variations and alternatives?
Similar exercises include the Floor Single-Arm Chest Landmine Fly, Alternating Kneeling Overhead Landmine Press, Kneeling Overhead Landmine Press and Landmine Lunge to Overhead Press.
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