- Starting lying on your back perpendicularly to the barbell while holding the end of the bar in your hand that is further away from the landmine attachment. Your elbow should be rest on the ground at a 45 to 60 degree angle from your torso, with your wrist stacked over your elbow.
- Drive the end of the bar upwards, squeezing your chest at the top of the movement. Lower the bar back down until your elbow gently touches the ground.
- Repeat for the desired number of reps on one side before switching sides.
- Stand facing the landmine with feet hip-width apart and holding the end of the landmine barbell with both hands, keeping elbows bent and close to your body.
- Step backward with the right foot, lunge down, and press the landmine away from your chest.
- Push through the left heel to return to the starting position while pulling the landmine back to your chest.
- Repeat on the opposite side, alternating for the desired number of reps.
- Start on the bench with your shoulder blades pulled back.
- As you initiate the first rep, tuck your elbows slightly until the bar is a few inches off your chest.
- Pause just off your chest for 1-3 seconds. Then press explosively.
- Start in a bench press position with your legs elevated. Try to keep your knees with a slight bend in them.
- Unrack the bar then initiate the rep.
- Bring the bar to your torso and tap your ribcage before pressing back to the ceiling.
