Exercises / Vertical push
Landmine press
Vertical push Barbell Complexity 3/5
Working position
Setup
One end of a barbell anchored, hold the free end at shoulder height in a split stance.
Execution
Press the bar up and forward along its arc, then return under control.
Coaching cues
- Angle keeps the shoulder comfortable
- Ribs stay down
- Finish with the arm long, not locked hard
Common fault
Leaning back rather than pressing along the arc
Fix: Shorten the stance and cue ribs down.
Muscles trained
Primary: Pectoralis major (pecs)Deltoid (delts)
Secondary: Triceps brachii (triceps)Transversus abdominis (TVA)
Regression and progression
Easier: Band overhead press
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.