Chest
Landmine Squeeze Press
The Landmine Squeeze Press is a strength exercise with a landmine for your chest. Share of the load in the Zulta muscle model: mid chest 33%, upper chest 20% and front delts 15%.
How to do it
- Set one end of a barbell in a landmine and load the other end.
- Stand facing the loaded end and press your flat palms against both sides of the sleeve in front of your chest.
- Squeeze the sleeve hard between your palms.
- Press the bar up and forward until your arms are straight, still squeezing.
- Lower slowly back to your chest without easing the squeeze.
Tips
- Push the palms inward the whole time, that is what works the chest.
- Keep the torso still, no leaning back.
Common mistakes
- Wrapping the fingers around the bar and losing the squeeze.
- Leaning back to press.
- Letting the bar drop quickly.
Muscles worked by the Landmine Squeeze Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing the handles together adds isometric adduction on top of the press. Free implements need more shoulder stabilisation (Saeterbakken 2011). The angled bar path presses upward and forward like an incline press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Landmine Squeeze Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Squeeze Press work?
Mainly the mid chest, upper chest and lower chest. The front delts and triceps (medial head) assist.
Is the Landmine Squeeze Press good for beginners?
Yes. The Landmine Squeeze Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Landmine Squeeze Press?
For example the Landmine Chest Press, Decline Push Up and Deficit Push Up. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Squeeze Press harder?
Add weight or reps, or move on to the Low Incline Barbell Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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