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Landmine Floor Press

IntermediateStrengthTier T3

Lie on your back beside an anchored landmine bar. Grip its end in one hand and press to full extension, then lower until the elbow touches the floor.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the bar and lie on your back on the floor next to it.
  • Grip the bar end in one hand.
  1. He lies supine on the floor beside the anchored bar, right hand gripping the bar end at his shoulder, knees bent and feet flat, elbow bent on the floor.

    Step 1 of 5

    Lie on your back on the floor next to the bar and grip its end in one hand.

  2. He presses the bar end up to full arm extension, right arm straight above his shoulder, still lying on the floor.

    Step 2 of 5

    Press the barbell up to full extension.

  3. He lowers the bar end under control until his right elbow touches the floor beside him, the bar angled down toward its anchor.

    Step 3 of 5

    Lower until the elbow touches the floor.

  4. He presses the bar end back up toward extension, right arm straightening above the shoulder for the next rep.

    Step 4 of 5

    Press back up toward extension for the next rep.

  5. He lies supine on the floor beside the anchored bar, right hand gripping the bar end at his shoulder, knees bent and feet flat, elbow bent on the floor.

    Step 5 of 5

    Lie on your back on the floor next to the bar and grip its end in one hand.

Safety Information

Keep the core braced and the lowering controlled. Let the elbow touch the floor each rep rather than bouncing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.