Neutral-Grip Chest Landmine Viking Press

Landmine Neutral Grip Chest Press with Viking Press

- Barbell (loaded with an appropriate weight)
- Landmine attachment or corner of a wall to secure the barbell

Positioning:
1. Begin by securing one end of the barbell into the landmine attachment. If using a wall, place the barbell in the corner securely.
2. Load the other end of the barbell with your desired weight.
3. Lie on your back on the floor or a bench, positioned in such a way that your head is near the barbell. Your body should form a straight line from your head to your heels, with your knees bent and feet flat on the floor.
4. Grasp the barbell with a neutral grip (palms facing each other). Your hands should be about shoulder-width apart on the bar.

Movement:
1. Start with the barbell at chest height. Ensure your elbows are bent at about 90 degrees, and your upper arms are parallel to the ground.
2. Engage your core and press the barbell upward in a straight line until your arms are fully extended above you without locking your elbows.
3. Hold the position briefly at the top, then slowly lower the barbell back toward your chest, maintaining control throughout the movement.
4. Repeat for the desired number of repetitions, typically between 8 to 12 for beginners.

Tips:
- Keep your feet flat on the ground to maintain stability.
- Avoid arching your back; keep your core engaged throughout the exercise.
- Start with lighter weights to master your form before progressing to heavier weights.