Exercises

17 landmine upper body exercises for Building Strength. How to Construct a Landmine Detonation Station

If you’re looking for a way to add some more variety to your upper body workout routine, consider incorporating landmine exercises.

landmine upper body exercises

These exercises are a great way to target all the muscles in your upper body, and they can be easily adjusted to accommodate any fitness level. Keep reading for a closer look at some of the best landmine upper body exercises for toning your arms, chest, and back.

What is a Exercise in the landmine?

What is a Exercise in the landmine?

A landmine exercise is an explosive movement that targets the upper body. This type of exercise is typically performed with a barbell or machine, but can also be done with dumbbells. The landmine exercise is a great way to build strength and power in the arms, shoulders, and chest.

T-Bar:

One of the most popular landmine exercises is the T-bar row. This exercise targets the back muscles, specifically the lats and traps. To perform this exercise, you will need a barbell or machine with a landmine attachment.

What makes it a landmine?

A landmine is a type of exercise that uses an explosive movement to target the upper body. This type of exercise is typically performed with a barbell or machine, but can also be done with dumbbells. The landmine exercise is a great way to build strength and power in the arms, shoulders, and chest.

Where do i get a landmine barbell?

Where do i get a landmine barbell?

There are a few places you can purchase a landmine barbell. You can find them online or at some fitness stores.

What is the weight of a landmine bar?

The weight of a landmine barbell can vary depending on the brand and style. However, most landmine barbells typically range from 20 to 50 pounds.

Is a landmine bad for barbell?

No, a landmine is not bad for a barbell. In fact, the landmine exercise can actually help to increase the lifespan of your barbell. This is because the landmine exercise puts less stress on the barbell than other exercises, such as the bench press or squat.

Additional landmine attachments

In addition to the T-bar row, there are a number of other landmine exercises that can be performed with additional attachments. These attachments include the lat pulldown, shoulder press, and chest press.

Exercises with landmine benefits

Exercises with landmine benefits

1. Horizontal plane (core training for rotation & anti-rotation)

The landmine is a great tool for training the core muscles in the horizontal plane. This type of training is important for developing rotational and anti-rotational strength.

2. Grip stability

Another benefit of the landmine is that it can help to improve grip stability. This is because the landmine exercise forces you to hold onto the barbell or machine in order to perform the movement.

3. Multiple planes of motion & “functional” exercises

The landmine exercise can also be used to train in multiple planes of motion. This is because the barbell or machine can be moved in any direction. This makes the landmine a great tool for functional exercises.

4. Constancy of resistance

Another benefit of the landmine exercise is that it provides a constancy of resistance. This is because the weight of the barbell or machine is evenly distributed throughout the entire range of motion.

5. Half-kneeling position

The landmine exercise can also be performed in the half-kneeling position. This is a great way to train the muscles of the core and lower body.

6. More protective overhead presses

The landmine exercise can also be used to perform overhead presses. This is a great alternatives to traditional overhead pressing movements, such as the bench press or military press. This is because the landmine exercise is more protective of the shoulders.

Landmines work on what muscles?

Landmines work on what muscles?

Most landmine exercises target the muscles of the arms, shoulders, and chest. However, there are a number of landmine exercises that also target the muscles of the back, core, and lower body.

How do i work with a landmine?

How do i work with a landmine?

Most landmine exercises are performed with a barbell or machine. However, there are a number of landmine exercises that can also be performed with dumbbells.

Upper Body Landmine Training

Upper Body Landmine Training

Upper body landmine training is a great way to work your entire body. The exercises target your chest, shoulders, arms, and core. They are easy to do at home and will help you build muscle and strength.

Row of Landmines

One of the most physically demanding exercises is rowing a landmine. Rowing a landmine requires strength, endurance, and coordination.

To row a landmine, you will need to stand in front of it with your feet shoulder-width apart and your hands gripping the front of the mine. You then lean forward and pull the mine towards you until your arms are fully extended. Then, return to the starting position and repeat.

Row of Single-Arm Landmines

Rows of single-arm landmines are a great exercise for the upper body. They work the arms and shoulders, and can be done with a variety of weights. Rows can also be performed with a partner, which makes them even more challenging.

Raise the Landmine Laterally

Raise the landmine laterally is a great exercise to increase your upper body strength. This exercise uses your arms and shoulders to lift the weight off the ground and then lower it back down. It is an excellent way to build muscle in your arms and shoulders, as well as improve your balance.

Single-Arm Landmine Press, Half-Kneeling or Standing

The Single-Arm Landmine Press is a great exercise to target the upper body. It works the shoulders, chest, and triceps. To perform the exercise, lie on your back with your palms flat on the ground next to your shoulders.

Place one arm in front of you and extend the other arm behind you, so that your hand is resting on top of your head. Bend your elbow and press up with your hand to lift yourself off the ground. Hold for two seconds then slowly lower yourself back down to the ground. Repeat for each arm.

Row and Press Crossbody

Row and press crossbody is a great exercise for the upper body. When performed correctly, this exercise will help to build strength and tone the muscles in your upper body. Additionally, this routine can help to improve your overall balance and coordination.

Bus Driver with Landmines

Bus Driver with Landmines

The bus driver with landmines is an excellent exercise for the upper body. It works the muscles in your arms and shoulders, as well as your balance.

To perform this exercise, stand with your feet hip-width apart and hold a weight in each hand. Bend your knees andlower your body until you are parallel to the ground. Then raise both weights up to shoulder height and hold for two seconds. Slowly lower them back down to the ground and repeat.

Combo of band-resisted and squeeze presses

The combo of band-resisted and squeeze presses is a great exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Then, press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Press from one side to the other

The press from one side to the other is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Flying Backwards

Flying backwards is a great exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Reverse Fly with Bench Support

Reverse Fly with Bench Support

The reverse fly with bench support is a great exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by sitting on a bench with your feet shoulder-width apart and your hands behind your head. Next, press one hand against the other and resistance band to create tension. Then, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Raise Lateral

The raise lateral raise is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Shoulder Shocker 3-Way

The shoulder shocker 3-way is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by sitting on a bench with your feet shoulder-width apart and your hands behind your head.

Next, press one hand against the other and resistance band to create tension. Then, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

To press the landmine squat

The landmine squat is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Landmine shoulder press in half-kneeling

The landmine shoulder press in half-kneeling is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by kneeling on one knee with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

T-bar row

T-bar row

The T-bar row with landmine is an excellent exercise for the upper body. It works the muscles in your arms, shoulders, and chest. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, press both hands together in front of you and hold for two seconds. Slowly return to the starting position and repeat with the other hand.

Reverse lunge with landmine

The reverse lunge with landmine is an excellent exercise for the lower body. It works the muscles in your legs and buttocks. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, step backward with one leg and hold for two seconds. Slowly return to the starting position and repeat with the other leg.

Romanian deadlifts from landmine

The Romanian deadlift from landmine is an excellent exercise for the lower body. It works the muscles in your legs and buttocks. Additionally, this routine can help to improve your overall coordination and balance.

To perform this exercise, start by standing with your feet shoulder-width apart and your hands behind your head. Press one hand against the other and resistance band to create tension. Next, bend forward at the waist and hold for two seconds. Slowly return to the starting position and repeat.

How to Construct a Landmine Detonation Station

How to Construct a Landmine Detonation Station

1. Caddy for Rubber Dumbbells

Rubber dumbbells are great for home exercise, but they can be a bit of a pain to store. That’s where the caddy comes in! This simple device attaches to your wall and holds your rubber dumbbells in place, making them easy to grab and use.

To perform landmine upper body exercises, stand with your feet hip-width apart and hold the rubber dumbbells at arm’s length from your body.

Bend your elbows so that the weights are hanging down toward the floor and lift them straight up until they’re shoulder-height. Keep your back straight and squeeze your shoulder blades together as you lift the weights. Lower them back

2. Power Rack Corner or Wall

Power racks can be found at most gyms and offer a variety of exercises that can be performed with the barbell, dumbbells, or kettlebells. The corner or wall power rack offers some unique exercises that are not possible with a standard barbell rack.

One exercise that is particularly challenging is the reverse curl.

To do this exercise, you must hold the weight in front of your body and curl it back towards your shoulder while keeping your core engaged. This is a difficult exercise to perform because you must balance the weight and keep your arm stationary while contracting your biceps.

Shoulder Landmine Exercises

Shoulder Landmine Exercises

A shoulder landmine exercise is a great way to work the deltoids and traps. To do this exercise, lie down on your back with your arms at your sides.

1. Shoulder Landmine Press

The shoulder landmine press is a great exercise for developing the rotator cuff muscles. It is also a great exercise to improve shoulder mobility. The shoulder landmine press can be done with a weight or without weight.

2. Lateral Landmine Raise

The lateral landmine raise is a great exercise for the deltoids. It can also be used to work the traps and rotator cuff muscles. To do this exercise, stand with your feet shoulder-width apart and hold the weight at your side.

Upper Back and Lat Exercises with Landmines

Upper Back and Lat Exercises with Landmines

1. Meadows Row

The meadows row is a great exercise for the upper back and lats. It can also be used to work the biceps. To do this exercise, stand with your feet shoulder-width apart and hold the weight in front of you.

Bend your knees and hinge forward at the hips until your torso is parallel to the ground.

2. Landmine Row with One Arm

The landmine row with one arm is a great exercise for the upper back and lats. It can also be used to work the biceps. To do this exercise, stand with your feet shoulder-width apart and hold the weight in front of you with one hand.

Bend your knees and hinge forward at the hips until your torso is parallel to the ground. Row the weight up to your chest and then lower it back down. Repeat on the other side.

Exercises for Landmine Chest

Exercises for Landmine Chest

1. Landmine Chest Press with One Arm

The landmine chest press with one arm is a great exercise for the pectorals. It can also be used to work the triceps and shoulders. To do this exercise, stand with your feet shoulder-width apart and hold the weight in front of you with one hand.

2. Landmine Publishing (Plate Pinch Variation)

The landmine publishing is a great exercise for the pectorals. It can also be used to work the triceps and shoulders. To do this exercise, stand with your feet shoulder-width apart and hold the weight in front of you with both hands.

Pinch the weight between your thumbs and forefingers to create a “plate pinch.”

3. The Flying Landmine

The flying landmine is a great exercise for the pectorals. It can also be used to work the triceps and shoulders. To do this exercise, stand with your feet shoulder-width apart and hold the weight in front of you with both hands.

Tips for landmine exercise

Tips for landmine exercise

1. Use a weight that is challenging but do not sacrifice form.

2. Keep your core engaged and your back straight throughout the exercises.

3. Perform the exercises slowly and with control.

4. Breathe deeply throughout the exercises.

5. Focus on the muscles that you are working.

6. Landmine exercises can be performed with a barbell, dumbbells, or kettlebells.

7. You can use a power rack to perform some of the more challenging exercises.

8. If you are new to landmine exercises, start with bodyweight exercises and progress to using weights when you feel comfortable.

F.A.Q landmine upper body exercises:

Can you build muscle with landmine?

Landmine exercises are a kind of weightlifting that may help you improve your fitness in a variety of ways.

These adaptable workouts aid in the development of strength and muscular hypertrophy. Landmine training also improves balance and stability while correcting misalignments in the body.

What muscles does landmine work?

Landmine pushes work numerous muscular groups by stimulating upper-body muscles like the deltoids and triceps, as well as lower-body muscles like the glutes.

Many of the same muscles are worked with the landmine press as in the standard overhead press, but with less impact on your shoulder joints.

Do landmines work biceps?

Landmine presses are a terrific technique to build upper-body strength and experiment with novel movement angles. The single-arm variant engages the shoulder muscles as well as the arms’ biceps and triceps.

Is a landmine attachment worth it?

Landmine attachments, as previously said, are a wonderful training tool that may spare your joints while still giving you a brutal workout and activating and working muscles you never knew you possessed.

A landmine attachment allows for unrestricted mobility rather than being locked in, which may cause joint discomfort.

Conclusion:

As you can see, there are plenty of upper body exercises that can be done with a landmine. These moves not only work the muscles in your arms and chest, but they also engage your core to keep you stable.

Give these exercises a try next time you hit the gym, or add them to your current routine for an extra challenge. Let us know how you do!

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