Best Beginner Push Day Workouts With Barbells

The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

How to do it

1. Stand with the barbell perpendicular to your body.
2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
3. Grip the bar with your palms facing each other and elbows close to your sides.
4. Brace your core and press the bar upward and forward.
5. Lower the bar back to the starting position and repeat.

The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
3. Keep your right forearm vertical and your elbow tucked to your side.
4. Brace your core and push the barbell upward until your arm is fully extended.
5. Slowly lower the barbell back to the starting position and switch to your left arm.

The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.

How to do it

1. Stand in front of the landmine with feet shoulder-width apart and knees slightly bent.
2. Hold the landmine with one hand over your shoulder.
3. Push the weight up explosively with your shoulder and chest, allowing it to arc to your opposite hand.
4. Let go of the landmine as it moves to your other hand.
5. Catch the landmine with your opposite hand in front of you, controlling its descent to your shoulder.
6. Keep your core tight and your chest up during the exercise.

The Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.

How to do it

1. Stand straight holding a barbell at shoulder height, grip outside shoulder width.
2. Raise your left elbow while pushing the barbell into your left shoulder to stretch your left arm.
3. Return to the starting position and repeat with your right side.