Landmine Kneeling Squeeze Press
Description
The landmine kneeling squeeze press is a chest exercise performed kneeling and gripping the end of a landmine barbell between both palms, pressing it forward while squeezing inward. The squeeze and press combination targets the inner chest fibers more than standard pressing.
Equipment Required
Landmine Kneeling Squeeze Press Instructions
- Set up a landmine. Kneel on the floor facing the free end of the barbell.
- Grip the end of the barbell between both palms at chest height, squeezing inward.
- Kneel tall with core braced.
- Press the barbell end forward and slightly up by extending your arms.
- Maintain the inward squeeze throughout the press — this activates the inner pec.
- Lock out at full extension. Squeeze your chest and triceps.
- Slowly pull the barbell back to your chest.
- Use moderate weight. Aim for 10 to 12 reps per set.
Landmine Kneeling Squeeze Press Form & Visual
Landmine Kneeling Squeeze Press Benefits
- Targets the inner chest fibers
- Squeeze component activates pec adduction
- Kneeling position removes leg drive
- Unique landmine loading pattern
- Builds chest definition
- Easy to set up
Landmine Kneeling Squeeze Press Muscles Worked
- Pectoralis major (inner fibers)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Landmine Kneeling Squeeze Press Variations & Alternatives
- Landmine Press
- Svend Press
- Cable Standing Chest Press
- Standing Landmine Squeeze Press
- Plate Squeeze Press
