Landmine Kneeling Squeeze Press
Landmine Kneeling Squeeze Press Exercise Description
The landmine kneeling squeeze press is a tall‑kneeling barbell landmine press that emphasizes the chest while also training the anterior deltoids, triceps, and trunk stability. Holding the end of the bar with a close “crush” grip creates continuous isometric adduction, increasing pectoral involvement as you press. The angled landmine path moves up and slightly forward in the scapular plane, allowing the shoulder blades to upwardly rotate and the arms to press without excessive flare. Kneeling removes lower‑body drive, encouraging a braced torso, neutral spine, and consistent pressing mechanics. Use it to practice a smooth, controlled press with steady core tension and precise shoulder positioning.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Rectus Abdominis, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Leverage Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Landmine Kneeling Squeeze Press Exercise
‘- Set a barbell in a landmine attachment (or anchored safely). Face the sleeve and kneel tall with knees hip‑width; ribs stacked over pelvis, glutes lightly engaged.
– Cup the end of the bar with both hands close together, palms facing, thumbs wrapped; wrists neutral.
– Bring the bar to mid‑chest with forearms vertical and elbows slightly in front of the torso.
– Inhale and brace. “Crush” the bar end by squeezing your hands toward each other—keep this tension throughout.
– Press the bar up and slightly forward along its arc, keeping ribs down and neck neutral.
– Allow natural scapular upward rotation; reach gently at the top without shrugging.
– Fully extend the elbows in line with the bar path; avoid locking into hyperextension.
– Lower under control to the chest, maintaining the hand squeeze and forearms stacked.
– Keep the pelvis neutral—avoid arching the low back or flaring the ribs.
– Reset your brace and repeat with the same controlled tempo.
Landmine Kneeling Squeeze Press Tips
‘- Kneel tall with knees hip‑width, ribs stacked over pelvis, and glutes lightly engaged.
– Cup the bar end with both hands close together, palms facing, thumbs wrapped, and wrists neutral.
– Start with the bar at mid‑chest, forearms vertical, and elbows slightly in front of the torso.
– Inhale and brace before pressing, then maintain that brace throughout the rep.
– “Crush” the bar end by squeezing your hands toward each other, and keep this tension the whole set.
– Press the bar up and slightly forward along its natural arc while keeping ribs down and neck neutral.
– Allow natural scapular upward rotation and reach gently at the top without shrugging.
– Fully extend the elbows in line with the bar path, avoiding locking into hyperextension.
– Lower the bar under control to your chest, keeping the hand squeeze and forearms stacked.
– Keep the pelvis neutral—avoid arching the low back or flaring the ribs as you press and lower.
Landmine Kneeling Squeeze Press Beginner Introduction
The landmine kneeling squeeze press is a tall‑kneeling landmine barbell variation that blends pressing strength with serious upper‑body tension. Working from the knees places the effort on the chest, front shoulders, and arms while the midsection stays engaged to keep the body steady. With both hands wrapped close around the sleeve of the bar, the inward hand pressure creates a strong “squeezing” effect through the chest for the entire motion, rather than only at the top or bottom.
Because the bar travels on an angled path, the weight moves upward and slightly forward in a way that lets the shoulder blades glide smoothly as the arms extend. The kneeling stance reduces help from the legs, highlighting torso control and consistent bar tracking. This makes the exercise useful for learning a controlled landmine press, reinforcing steady breathing, a solid core, and confident shoulder alignment, whether in strength programs, hypertrophy work, or athletic training.