Landmine Neutral Grip Chest Press with Viking Press Attachment

Muscles worked

Setup

1. Secure the barbell into the landmine base and attach the Viking Press handle to the opposite end.
2. Stand facing the landmine with feet shoulder-width apart; if you are shorter, stand on a step to ensure the handles start at chest height.
3. Grasp the neutral handles (palms facing each other) and bring them to shoulder level.
4. Lean slightly forward into the weight so your body is at a 5-10 degree angle, keeping your core braced and spine neutral.

How to do it

1. Exhale as you press the handles forward and upward in a natural arc until your elbows are fully extended.
2. Squeeze your chest and triceps at the top of the movement for one second.
3. Inhale as you slowly lower the handles back to the starting position at shoulder height, maintaining control against the weight.
4. Follow a tempo of 2 seconds up, 1 second pause at the top, and 3 seconds down.

Form checklist

• Keep your elbows tucked at a 45-degree angle rather than flaring them out to the sides.
• Maintain a rigid torso and avoid arching your lower back or leaning back as you press.
• Keep your wrists straight and aligned with your forearms to ensure efficient force transfer.
• Ensure your feet remain flat and your weight is distributed through the midfoot for stability.

Pro tips

• Think about driving your biceps toward each other at the top of the movement to maximize pectoral recruitment.
• Lean further into the handles to shift the emphasis more toward the mid-chest, or stand more upright to target the upper chest and shoulders.

Make it harder

• Perform the exercise from a half-kneeling position to eliminate leg drive and significantly increase core stability demands.
• Add a pause at the 'sticking point' (midway through the press) to increase time under tension and build explosive power.

Frequently asked

What muscles does the landmine neutral grip chest press with viking press attachment work?

The landmine neutral grip chest press with viking press attachment primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the landmine neutral grip chest press with viking press attachment?

The landmine neutral grip chest press with viking press attachment uses barbell.

Is the landmine neutral grip chest press with viking press attachment good for beginners?

The landmine neutral grip chest press with viking press attachment is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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