How To: Landmine Chest Press | TARGET UPPER & MIDDLE CHEST

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This article is going to explain to you how to perform a landmine chest press, which is a great exercise if you want to target a bit more upper chest and middle chest during your chest workout.
What Equipment Do I Need To Perform This Exercise?
To perform this exercise you’re going to need a couple of different things. First things you will need a barbell and some kind of anchoring point for your barbell. Personally, I use a landmine attachment, but if you don’t have a landmine attachment, you can easily put one end of your barbell in a corner, and then throw either a 45lb plate or a sandbag over top of it in order to stabilize it.
Throughout this movement the bottom of the bar isn’t going to move around that much, but using a landmine is the safest way to do it, especially if you’re trying to overload with some weight. My GronkFitness landmine just slips into a couple of plates I put on the ground, and it also means I can do the movement anywhere instead of being confined to a corner.
How Is The Exercise Performed?
Once you have your set up complete, you’re going to load some weight onto the front of the barbell. It DOES NOT matter what size plates you use to load the barbell. There’s enough room from the plates to the tip of the barbell so that the plates aren’t going to touch your chest or your body throughout this exercise. Therefore, don’t think you have to load the bar up with 25lb plates - 45lb plates will work fine.
Once your plates are loaded, you’ll lift the barbell up, and hold the top of the barbell so that your hands aren’t quite touching your chest. This is the starting position. A few other things you need to keep in mind include leaning slightly forward when in the starting position. Leaning forward, instead of standing straight is going to help with stabilization and emphasizing more of your upper chest. Also, as you perform the movement, you want to keep your feet shoulder width apart, flex your glutes, and keep your core tight as you do your reps, which will again help with stabilization.
When in position, you’re then going to press the barbell up as high as you can, and hold it there for a second or two while squeezing your chest as hard as you can. Make sure you still keep your core tight while doing this, before returning to the starting position and repeating for reps. To be even more stable, you can also do this exercise on your knees. However, the same rules apply here, and you again want to be leaning forward slightly, while flexing your core and glutes as you press the weight up and down.
Can I Do This Exercise Using One Arm At A Time?
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 do the movement using only one arm at a time. First off, you won’t need as much weight on the barbell because you can only handle so much weight when only using one arm. If you’re having a hard time picking up the barbell and getting into position because you’re really strong and you need to use 2-3 plates, usually you can get away with 2, 1 ¼ or even just 1 plate to get a nice workout when using one arm at a time. Also, when you’re using both hands, your feet are positioned shoulder width apart. When you’re doing one arm at a time, your feet need to be staggered, and this offers a few more benefits.
It makes it much easier to stabilize your body this way, it’s still easy to lean forward with your feet staggered, and you’ll also get some trunk (core) rotation. This rotation means that as you go from the top to the bottom of the movement, you have a bit more range of motion (ROM), allowing you to bring your arm back a bit more and really feel that stretch through your chest as you come back.
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[@enniemeanieminnie]

He’s really trying to either fight or acquire a Boston accent.

[@allenwatch]

Let's get staurted. Let's find a couner....baaabell... def looking for a fight lol

[@amrdel2730]

@@allenwatch thats a more like british accent , so is boston accent ressemblin of british accent

[@20spaceboy]

Hahhahaha

[@paddymcgill3974]

@@amrdel2730 It's a Boston accent . Probably related to England and Ireland though

[@k2gadgets82]

Facts😂🤣

[@afriherpphoto7924]

Scott's wife: .....honey!? Scott: lets get staaaarted

[@ScottHermanFitness]

I want to get back to my roots with creating more HOW TO videos. But not just a simple "this is how you do it". I want to show you the basics of how to perform a movement and then how to take it to the next level with C&R like I did in this video. Be sure to let me know what you guys thanks and what exercises you would like me to cover NEXT! Oh... and don't forget to get your BLUESHORTS!!! #BlueShortsNation 💪 *CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!* HOW TO: Barbell & Dumbbell Exercises - kzbin.info/www/bejne/g2KxaWNqrrx0Y5o HOW TO: Bodyweight Exercises - kzbin.info/www/bejne/f6OsiqaeZcl1qpY GET YOUR BLUE SHORTS! - 10% of SAIYAN GEAR! "MS10" - rwrd.io/tvajymq LANDMINE LINK (mindright-15 for 15% off) - www.gronkfitnessproducts.com/products/xtreme-monkey-commercial-landmine-insert?variant=4590021123

[@ishansona90]

u r too good

[@ScottHermanFitness]

Thanks very much! I do my best for you all!

[@bryanmelendez7960]

ScottHermanFitness your how to videos are one of your best imo

[@emilecoleman895]

ScottHermanFitness go go gadget landmine

[@MsLaDuderina]

ScottHermanFitness yeeeeesss 👍🏻👍🏻👍🏻

[@B.r.i.a.n.1]

Thanks to you I've been able to successfully create that mind muscle connection with some muscle groups that have plagued me over the last year of my newbie training. I've learned a ton and I'm looking and feeling great. Knowledge is everything in this game. Anyone can lift a weight but you gotta know how to train if you want proper growth. I love the how to videos. Keep em coming. Thanks for everything!

[@jasonvegan5761]

I love that landmine holder!!! My favorite advice in your vids is to flex and tighten the muscle being worked, not just performing the movements. Also, tightening other body parts like glutes, core, abs and the mind-muscle connection! It's easy to forget that aspect and just go through the motions!

[@thegiantpumpkin5903]

Scott, two things. Firstly, can you make a video about an entire days meal plan for you and its macros please. And second, seeing your interview on Instagram, I've realised your even more into fitness than most people than I thought. You can really tell you have a pure passion and love for it and you want others to live a similar lifestyle. And I love that. Thanks for being such a great guy and a great inspiration for others 👍🏻

[@williamjubi]

Always appreciate your "how to vids". Still even reference some of your vids from 7 plus years ago as a refresher. Thank you.

[@Ipodtouch4ever4497]

Have been looking for new chest exercises to implement into my workouts. Thanks Scott can't wait to try this out !!!!

[@earg1170]

Grabin ' that Baaahhhbel to get staaaaded!

[@lilali360]

E arg I'm dying hahahaha!!!!!!

[@Hilliard82]

😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@hail_sagan2830]

You don’t need a landmine, you can use a connaahh!

[@indielover85]

Thats a proper Boston accent or Baaahhhston get in the caaaahhh

[@saltybasket7660]

Do you like AHHHPLES?

[@edwri9759]

Such a great channel, I'm getting back in the gym after a while, I've learned so much from your channel, thanks Scott 👍🏻

[@CJeyBlaughwithme]

Thanks for all the helpful videos, man! You and Jeff Cavaliere have really helped me improve these last 3 months. Can't thank ya enough. Now, let's get stahted on the BAHBELL.

[@proto9739]

Great video, Scott! I hope you plan on making some videos helping out those who are on a more advanced level and don't really benefit from videos for beginners and early intermediates. The video you made on how to grow a big chest naturally is amazing. So in depth, honest and real information. We need a guy like to you bring the real deal so those of us that are actually natural can take advantage of your tips and get results. I have been following you for a very long time, and what I respect the most about you is your commitment to respond to us. Really appreciate it, you're the man! Keep the good stuff coming :D

[@BuddhaSheep]

Another AWESOME Video! Awesome Blue Shorts Also! Thanks for putting together your how-to videos, it's because of you that I've learned not only how to do so many different exercises but how to do them properly! Every single exercise that I've had to lookup I've been able to find a video that you've done on it, so awesome! Thanks again!

[@Landisgyr4]

To me, the one arm landmine press is the rolls royce of upper body exercises. My absolute favourite. Great vid!

[@AnthonyWabo]

Great exercise, i have been doing it for a while, thank you for the proper form explanation and fix, Scott! Cheers!

[@jewhardliftharder9614]

“Staaaaaaaaaht.” I can’t. There is no accent in this country worse than the Boston accent. Great videos....I’’m just having a haaaaahd time getting beyond the “aaaaaaah”.

[@jroark101]

I actually use this exercise as a substitute for the plate press in your triset for chest video! Love it. Great tips too. Sometimes I feel it a lot in my front delts too. Not sure if that's expected or not.

[@sudhirjagannathan3651]

Scott is the best and totally natural... Best fitness youtuber

[@bestofalis1]

been doing this for a month now, must say this build chest better than any other exercise.

[@cigarfeeler]

Scott, thanks for all the great videos.😊😁😀

[@rockspider692]

Love your vids mhymhan... Keep it coming.

[@IcedInsanity]

Effin' love the videos man. Much

[@tylermcclanahan7685]

I love the landmine press! Probably one of the most under used chest excercises, at least in my gym

[@ScottHermanFitness]

I agree! What a great finisher right!

[@SakariKempas]

I've got so many looks when doing this and people asking "I had no idea you could do that". Landmine Press is how you get the cleavage ;)

[@wintercoder6687]

The slip at 1:42 is exactly why I prefer a landmine mounted to a rack/equipment. Good video!

[@juliussmith4001]

Scott your fitness video are Great keep up the good work.

[@teejiik]

This right here is the best exercise. You'll feel it all over your upper body. Thanks Scott!

[@DMTEntity88]

How are your gains 5 years later???

[@01Altezza2jz]

Best Chest Finisher Right Here! IMO

[@MsLaDuderina]

love those videos! Often watch them at the gym to remember the movements :)

[@jayreszy4398]

Such a MASTER!!! Thanks, Scott.

[@abdul1678]

Great vid! Dont bash me for this but i only thought this was used for t-bow rows. today is chest and tricep day though and im about to head out. ill definitely use this as a finisher to the workout. I only recently started going to the gym but im really sticking to it. your videos are by far the best motivational for me and you have the best informal vids imo. Keep up the great work! You keep me motivated!

[@SakariKempas]

Prefer to do this while kneeling, makes me use my core even more to stabilize myself, but am able to forget my legs. And that is actually pretty important because I usually do this movement on a push day AFTER leg day :D

[@seanbyrne7927]

Great video as always might pick myself up a landmine

[@no1takethisname]

Shout out to those blue shorts!!! Awesome video man

[@Wayne_C_Kelly_II]

Thank You, for the ideas on variation.

[@PrasadMestry05]

thanks Scott............I'll give it a try tomorrow 👌🏻

[@owalidcalis]

Thanks you very much ; but I can't recognize what exactly thee first exercise target ( hold the bar with 2 hands) ? Middle or upper chest ? Very helpful thank you again

[@flawlessproxx7374]

Awesome video, going to try this tomorrow

[@eukleidesk6759]

Could you please do a how to video on the barbell hack squat? I see you've done one on the smith machine hack squat, but I didn't find one on the classic movement from the floor.

[@albarleta2511]

Just on time. Thanks Scott!

[@ScottHermanFitness]

my pleasure! Now get those gains!!!

[@xtravibez4739]

Hey Scott awesome video! Isn't this just like raising a 25 or 45 plate and raising it up in that motion?

[@fortheking.design]

love it and love the blue shorts v2.0 haha that was great

[@rotiking8842]

Hey Scott, in the past few months a lot of things have been mythbusted but what do you think about skipping breakfast and waking up 7.30 in the morning and eating the first meal at 12/13. Has that put you into a catabolic state? Or holding you back to go into an anabolic state?

[@Destroyyyahhhhh21]

Have been integrating more and more Landmine exercises into my routine as I get older. Deadlifts have always made my low back cranky unless I used a trap bar and squats have been hurting my right knee lately F***ing falling apart brah :’( so I have been doing Landmine squats and deadlifts pain free and also used the Landmine shoulder press to rehab my shoulder to get back to dumbbell military press and actually made me a lot stronger on that. Landmine is an amazing tool

[@DMTEntity88]

How old are you?

[@mybluguitar6051]

This video could not have been better timed. I was just writing my program yesterday and I was thinking I needed one more upper chest press. How did you know Scott? Hahahaha

[@ind09kumar89]

awesome exercise plz also show how to do landmine shoulder press difference between landmine chest and shoulder press

[@blazegeneration]

hahaha they are back !!! the blue shorts 😂😂 misses the white stripe though 😂😂😂😂😂

[@gomaisene]

Can i use this in my shoulder workout as well, or does this exercise activate only chest?

[@neutralino1922]

Great video Scott! You explained how to do this exercise properly, now I can start to do it again. You are a life saver, thanks so much Scott! I've been watching your videos for just under a year, and I have learnt so much including how to use proper form, and so much more knowledge about diet too, and you're the only fitness trainer that I have seen does this. I can't thank you enough!!

[@zacf5643]

Do you have any good videos for loosening tight hammys and building the stabilizer muscles of the knee joint?

[@ankit2094]

hey scott could u differentiate between the chest and shoulder version of this exersise

[@blacknoir1716]

Unfortunately i don't have the lower pec like that line that makes the pec hang what exercises do i do to get them

[@andrewnguyen3312]

❤️❤️ Scott! Such a cool dude

[@HHmz-rp8ht]

Thinking of replacing barbell bench press with this exercice to fix my chest tricep inbalance

[@radiolotek]

Do you have recommendations for someone just starting to get in shape. Right now just trying to get weight off and can't pay a trainer at the moment. Maybe a plan you could recommend?

[@hathlete4ever916]

I definitely gotta try this out. I must ask, is that a blue wrestling singlet and are those wrestling shoes you're wearing?

[@london402]

Can this replace my incline dumbbell press, i dont have dumbbells at home

[@naftab123]

great stuff ... always worth a watch.

[@ScottHermanFitness]

Thank you my bro!!

[@benwheeler6106]

I am trying to start working out, I mostly want to work on my core and don't have a gym membership do you know of any good ab workouts that I could do at home?

[@jvg7566]

I injured my wrist two times doing this exercise so be careful when you put the weight down.I do it on my knees so now I place a stool under the weight so I don’t have to lower the weight all the way to the floor.hopes this help.

[@chickentrain1016]

I'm a guy with a dicey knee and have avoided squats and deadlifts etc, can I do some low impact quad exercises like this?

[@nuckingfuts911]

Hey Scott I'm pretty new to lifting. And I'm a heavy guy 5'10 and weighing at 260 LBS and not muscle. I was wondering about protein intake. I heard it said .5 -1G per pond does that still apply even if it's mostly fat? Working on losing the fat but definitely want to maximize muscle gain while doing it. Thanks

[@roadstar499]

i would make an attachment so i could vary my grip,but i see landmine has many effective movements for sure.

[@fabiovieira6863]

Nice Scott I'm gonna try

[@calumsimpkins2554]

Can i do landmine press with a 5 foot barbell or does it have be a 7 foot barbell

[@octoman06]

Scott, can we do this if we have lower back problems with maybe light weights?

[@raprap1977]

That's a really cool landmine attachment. Is it heavy? My gym's landmine station is almost always taken. This one will be really useful

[@edoolotukaren4950]

Please does this workout work the triceps? I'm tryna tone up my flabby arms hence the question

[@sheltonman9820]

scott number one !!!

[@JawadAhmed-yp4cl]

can you make a video on correcting genetic abnormalities like a sunken chest.. thanks

[@stevewildeagle965]

💪🏼👍🏻Nice more ways to use the Baaaahhhbel is always welcome.

[@Kumurajiva]

you are always the best, Scott.

[@ScottHermanFitness]

Thanks Joseph! Get those gains!

[@dmytroz2438]

Great exercise! What shoes are those bro?

[@Gregorio1994]

Best fitness youtuber 🏋️‍♂️🏋️‍♂️🏋️‍♂️

[@bim41337]

More how to videos would be great, there are just so many issues you can have in a lot of exercises. As far as this goes, doesn't this target the front delt really hard? I'd say it's more of a shoulder exercise rather than a chest movement. Also, when I tried this the last time, I had some uncomfortable snaping in my shoulder joint. Could that be caused by not leaning forward during the exercise?

[@sepehrjamali]

I was about to comment on your blue shorts that you always wear in how to videos, but you said it yourself :))

[@ScottHermanFitness]

+sepehr jamali bringing them back!!!

[@berner]

Hey man, just checking in from the future. Thought I would let you know that your channel is only going to be more popular in two years and that you'll still be giving good workout advice. Also, you look good now but you're going to look even better dude. Glad to see you kept up the good work.

[@joembells5449]

Are you from Massachusetts...I sound just like you???...great job Scott

[@charliem123321]

Good vibes. Nice vid :)

[@zacf5643]

Alright in ordah to build a biggah chest we'll get stahhhhted with a bahhhbell and a cornuhhh!!! Love yuh voice man, I'm gonna do this next time I'm in the gym, never tried that attachment before.

[@saiaungkhaingoo8508]

Thanks for your nice and effective videos ! They've been really helpful to me and to everyone as well ! Keep going , bro 💪💪

[@TarndeepV]

do you still have the old blue shorts you always used to wear?

[@groxx715]

Thanks for this vid

[@herculesinwyoming]

I love doing these

[@mihkelrembel898]

How to do this correctly for targeting shoulders?

[@ahyonvlogs]

nice routine!

[@ashleymoore5428]

Hey Scott does this not also target front delts?

[@engyoung1205]

my arms is not strong enough and i start the gym this weak what i will do mostly +ScottHermanFitness PLZ HELP

[@euphemus2447]

Do you know Conner Murphy , if you do whag do you think about him like natural our not?

[@aretak25]

Where can I get those blue shorts 2.0?

[@OursCinema]

Scott.... YOUR THE BEST AROUUUND NOTHINGS EVER GONNA KEEP YOU DOWn

[@ScottHermanFitness]

hahahaha epic song my bro!

[@Xanivert]

Just started doing this exercise a couple weeks ago. Easily my favorite exercise on my push days now

[@tubesockets120v]

What are push days?

[@J-amOsully]

@@tubesockets120vyou only do pushing-based exercises. Hits chest, triceps and shoulders eg, bench press, military press and skull crushers

[@derek_jesio]

On cheat and recover reps, wouldn't one side of your pec get more rest than the other side when you start the recover reps?

[@Lightman741]

@ScottHermanFitness Please please bro do a video on the swiss/football bar

[@zacf5643]

Also, why do your top four abs have their own box, and then you bottom two are separate? Is that just based on genetics, or is it how you train? Nature or nurture?

[@tonymediati8274]

Is ok if I use a barbell instead of the bahbell?😜 great video mate 👍

[@SubnetMaskedMan]

When is the updated app coming?

[@medicalstudybuddy2964]

3:40 Feet are what with the what? *apologies in advance for not understanding*

[@juliojimenez6286]

Do you have any video about butt exercises? My ass is practically dissapearing, and i may need to start working on it

[@kevinmallon9649]

Hi Scott Its Your Bro Kevin Here. Another Great Video Mate. Scott Each Video You Do With Your Shirt Off You Are Getting Bigger Putting On A lot Of Muscle Mass. Good On You Mate. Have A Great Weekend Scott. Love You Bro xxx

[@dizaztohr]

i had i really hard time to feel the squeeze in my pecs, but with this exersice its just hits the spot :P