Instructions

1

Begin in a kneeling position facing the landmine apparatus, with feet hip-width apart and core engaged. Position your body upright with shoulders back and chest proud.

2

Grip the barbell with both hands at chest level using a neutral grip (palms facing each other). Position hands shoulder-width apart with elbows bent at approximately 90 degrees.

3

Slowly pull the barbell toward your chest by flexing your elbows and retracting your scapulae. Control the movement as the bar extends diagonally downward away from your body, allowing chest muscles to lengthen under tension.

4

Drive the barbell forward and away from your body by extending your elbows and protracting your scapulae. Perform a controlled pressing motion, fully extending arms while maintaining slight elbow bend. Return to the starting position at chest level with controlled tension.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

Focusing on the Landmine Kneeling Squeeze Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Barbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Barbell.

Exercise Variations

Dumbbell Landmine Kneeling Squeeze Press
Cable Landmine Kneeling Squeeze Press
Banded Landmine Kneeling Squeeze Press

Beginner Tips

If you are new to the Landmine Kneeling Squeeze Press, focus on mastering the movement pattern with zero weight before adding Barbell.

Landmine Kneeling Squeeze Press