Upper Body Landmine Training Guide

Landmine training is an effective way to build upper body strength while reducing strain on the joints. This versatile method can help you develop shoulder stability and explosive strength and engage your core in every movement. Here’s a guide to the best upper body landmine exercises and their benefits.

Key Takeaways

1. Build serious upper body strength with less strain: Landmine exercises let you lift heavy without putting too much stress on your shoulders and joints.
2. Maximize results with versatile movements: From chest to shoulders to arms, landmine training targets multiple muscle groups in just a few simple moves.
3. Perfect for all fitness levels: Whether you're just starting out or an experienced lifter, landmine exercises offer a customizable challenge that grows with you.

Benefits of Upper Body Landmine Training

Joint-Friendly Movements: Landmine presses and rows reduce the strain on joints, particularly in the shoulders, making them a safer alternative for individuals with joint issues.

Explosive Power: Many landmine exercises, such as the push press, help you develop explosive upper body strength, which is especially beneficial for athletes.

Core Engagement: Most upper body landmine movements require significant core stabilization, adding an extra layer of strength development.

Best Upper Body Landmine Exercises

Landmine Shoulder Press

Muscles Worked: Shoulders, triceps, upper chest

How to Perform: Stand facing the landmine, hold the barbell with both hands at chest level, and press it overhead, engaging your core throughout.

Benefits: Builds shoulder strength with less strain on the joints compared to traditional barbell presses.

Half-Kneeling Landmine Press

Muscles Worked: Shoulders, triceps, core

How to Perform: In a half-kneeling position (one knee on the ground), press the barbell overhead with one hand while keeping your core tight to prevent rotation.

Benefits: Great for developing unilateral strength and core stability, perfect for rehab or injury prevention.

Landmine Chest Press

Muscles Worked: Pectorals, triceps, shoulders

How to Perform: Lie on the ground with your head near the landmine. Hold the barbell and press it upward like a traditional chest press.

Benefits: This variation reduces stress on the shoulders and allows for safer chest training.

Landmine Row

Muscles Worked: Lats, upper back, biceps

How to Perform: Hinge at the hips with a slight bend in the knees, hold the barbell, and row it toward your chest.

Benefits: Builds upper back strength while engaging the core for stability.

Meadows Row

Muscles Worked: Lats, upper back, rear delts

How to Perform: Stand perpendicular to the bar, grip it with one hand, and row it towards your body while maintaining a braced core.

Benefits: Corrects muscle imbalances and isolates the back muscles effectively.