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Best Push Day Workouts With Landmine For Women

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About

Landmines involve a specialized piece of equipment that secures one end of a barbell while offering the other end mobility, allowing for a variety of exercise options.

Push exercises encompass movements such as horizontal presses, like bench press, and vertical presses, like shoulder press, focusing on the chest, shoulders, and triceps.

These exercises cater to generalized preferences observed in females (based on averages of 5’5”, 140lbs, 34 years of age), with modifications in repetitions and weights to suit individual capabilities.

Incorporate these intricate and targeted PPL routines to effectively enhance your fitness journey while using these unique exercise methodologies.

The 3 Best Push Day Exercises with Landmine for Women

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Landmine Press

    Landmine Press demonstration video — proper form for this exercise.
    SETS LOGGED
    206,388
    Shoulders Strength
    88 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    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.
    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

  • 2. Single Arm Landmine Press

    Single Arm Landmine Press demonstration video — proper form for this exercise.
    SETS LOGGED
    143,234
    Shoulders Strength
    65 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    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.
    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

  • 3. Landmine Press and Catch

    Landmine Press and Catch demonstration video — proper form for this exercise.
    SETS LOGGED
    11,061
    Shoulders Strength
    85 mScore
    Shoulders
    Photo of Landmine
    Landmine
    Photo of Barbells
    Barbells

    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.
    Full Video & Instructions