- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar (slowly and controlled) until you've locked your elbows.
- Begin by sitting on the ground with your legs extended and a barbell in your hands, with your palms facing forward and your elbows bent.
- Keeping your core engaged and your back straight, lift the barbell up from your chest and press it straight up above your head.
- Lower the barbell back down to your chest.
- Stand facing the landmine leaning forward slightly with the end of the barbell held in one hand at your shoulder with your elbow positioned beneath your wrist.
- While keeping your elbow pointed forward, drive the bar directly overhead, switching hands at the top of the movement. Lower the bar back down to the other side of your body, mirroring the starting position.
- Repeat for desired number of reps, switching hands at the top of each rep.
- Start facing the landmine on one knee with your other foot in front of you while holding the barbell in one hand at your shoulder on the same side as the knee that is on the ground.
- Drive the bar upwards while keeping your elbow pointed forward until your arm holding the bar is fully extending, then control the bar as your lower it back to the starting position.
- Repeat for desired number of reps, then switch sides.
