Landmine Neutral Grip Chest Press With Viking Press Attachment
Landmine Neutral Grip Chest Press With Viking Press Attachment Exercise Description
The landmine neutral-grip chest press with a Viking press attachment is a diagonal/horizontal pressing pattern that targets the pectoralis major with strong assistance from the anterior deltoid and triceps brachii. The landmine’s arcing path guides the hands up and slightly forward, encouraging a smooth press while you maintain a stacked ribcage and neutral spine. The neutral grip places the humerus in a mid-range rotational position and typically keeps the elbows tracking closer to the torso, which supports efficient force transfer through the chest and triceps. Scapular mechanics are integral: allow natural protraction and upward rotation as you press, and controlled retraction on the return. This variation uses the dual handles to create a stable bilateral grip, making it easy to align the handles with the mid-to-lower chest and to keep wrists straight. It’s a practical option when you want a chest-dominant press without lying on a bench and with added core engagement for whole-body stability.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Iliocostalis, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Barbell
- 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 Neutral Grip Chest Press With Viking Press Attachment Exercise
‘- Secure a barbell in a landmine/base (or anchored corner) and attach the Viking press handles to the free sleeve. Load plates and use collars.
– Stand facing the attachment with feet shoulder-width (or a slight stagger). Brace, ribs stacked over pelvis, spine neutral.
– Grip the handles with a neutral grip (palms facing), wrists straight, elbows slightly in front of the torso.
– Set the handles near mid-to-lower chest. Forearms roughly vertical; shoulders depressed and lightly retracted.
– Press up and slightly forward along the bar’s arc until elbows extend without locking hard; allow natural scapular protraction without shrugging.
– Keep torso tall—avoid flaring ribs or arching the low back.
– Control the descent: bend elbows, let the shoulder blades retract/downwardly rotate, and return the handles to the start point.
– Maintain even pressure through both feet and keep the handles moving on the same path each rep.
Landmine Neutral Grip Chest Press With Viking Press Attachment Tips
‘- Stack your ribs over your pelvis and brace to keep a neutral spine throughout the set.
– Use a neutral grip with palms facing each other and keep your wrists straight on the handles.
– Start with the handles aligned around your mid-to-lower chest, with forearms roughly vertical.
– Keep your elbows slightly in front of your torso and tracking closer to your sides as you press.
– Press the handles up and slightly forward, following the landmine’s arcing path each rep.
– Allow natural scapular protraction and upward rotation as you press, but avoid shrugging the shoulders.
– Keep your torso tall and avoid flaring your ribs or arching your lower back as the weight goes up.
– Control the descent by bending your elbows and letting your shoulder blades retract and downwardly rotate.
– Maintain even pressure through both feet and keep both handles moving on the same path every rep.
Landmine Neutral Grip Chest Press With Viking Press Attachment Beginner Introduction
The landmine neutral-grip chest press with a Viking press attachment is a standing barbell press that blends a slight upward and forward path. Using a landmine setup with dual handles, the lifter works from an upright position while the bar travels on its natural arc, creating a smooth, guided motion. The parallel handles encourage a comfortable hand position and place the arms in a middle-range angle, with the elbows staying relatively close to the sides and the handles lining up around the middle to lower chest.
This pattern emphasizes the chest while also recruiting the front of the shoulders and the back of the arms. Because it is performed on the feet rather than lying on a bench, the torso and hips contribute to balance and steadiness, adding a core-demanding element to the press. The shoulder blades are free to move as the weight rises and lowers, promoting natural motion around the ribcage. Overall, this variation offers a practical way to train a strong, chest-focused press with whole-body involvement in a compact space.