- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Lie on the decline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- 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.
