- Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
- Lower the bar to your lower-mid chest
- Slowly raise the bar until you've locked your elbows.
- Lie on the flat bench, grasp the bar at shoulder level with your palms facing forward.
- Slowly lower the bar to your chest, keeping your elbows flared out.
- Once you feel a stretch in your chest press the weight back up.
- Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
- Stop the bar a few inches from your forehead and extend your elbows back up.
- Start kneeling in front of the landmine, facing towards it, with your knees hip-width apart and your back straight while holding the end of the bar in both hands in front of your chest.
- Push the landmine up overhead by fully extending your arms until the weight is directly over your head. Pause briefly at the top of the movement, then slowly lower the landmine back down to the starting position.
- Repeat for the desired number of reps.
