5 Pressing Exercises You Might Not Have Tried

This week I am sharing 5 awesome pressing exercises you might not have tried before. These exercises also strengthen the core muscles, and improve shoulder and scapular controlled mobility.

#1) Tall Kneeling Landmine Presses + Band Resistance

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Coaching Tips:

Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Loop a resistance band over the top of the barbell, and rest the band underneath your knees. There should be resistance in the band for 100% of the exercise.
Grab onto the top portion of the barbell.
Get into a tall kneeling position. Set your body so it is in a straight line from the top of your head to knees, tuck your chin, and keep your neck in a neutral position.
Place your knees so they are approximately hip to shoulder width apart.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbows and press the barbell.
As you bring the barbell back in towards your body, stop when your elbows touch your sides.
Do not keep your shoulder blades pinned. They are meant to move.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
In terms of breathing, do what works and feels best for you.

#2) Tall Kneeling Single Arm Overhead Kettlebell Presses + Isometric Press

This exercise strengthens the shoulders, improves shoulder and scapular controlled mobility (on the pressing side), shoulder and scapular stability (on the isometric pressing side), and lumbo-pelvic stability. I got this exercise idea from Tony Gentilcore.

Coaching Tips:

Hold onto a kettlebell.
Get into a tall kneeling position. Set your body so it is in a straight line from the top of your head to knees, tuck your chin, and keep your neck in a neutral position.
Place your knees so they are approximately hip to shoulder width apart.
On the non-pressing side, make a fist and put your hand against a wall (or other solid surface), and so it is around the height of your armpit. Push your body away from the surface and protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage.For the duration of the exercise, maintain this pressure against the surface, and scapular position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbow and press the kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.
In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. Pause for a count and gain control.
Now lower the kettlebell to the starting position with complete control. Imagine you are “rowing” the weight down, versus letting the weight drop.
In the bottom position, your elbow should remain at approximately a 45 degree angle with your torso.
Do not keep your shoulder blade pinned. It is meant to move.
For the duration of the exercise, do not allow your lower back to hyperextend, round or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
In terms of breathing, do what works and feels best for you.

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#3) Overhead Bottoms-Up Kettlebell Presses From L-Sit

This exercise strengthens the shoulders, improves lumbo-pelvic stability, shoulder and scapular controlled mobility, and grip strength.

Coaching Tips:

Sit on the floor and fully extend your knees. Your head, torso and hips should be in a stacked position.
In either hand, hold onto a kettlebell in a bottoms-up position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbows and press the kettlebells overhead. Do not move the weights overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, laterally flexing your spine, or a combination of the above.
In the top position, your arms should resemble close to a straight line, and your biceps should be in close proximity to your ears. Pause for a count and gain control.
Now lower the kettlebells to the starting position with complete control. Imagine you are “rowing” the weights down, versus letting the weight drop.
In the bottom position, your elbows should remain at approximately a 45 degree angle with your torso.
Do not keep your shoulder blades pinned. They are meant to move.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from hip to hip.
In terms of breathing, do what works and feels best for you.

#4) Landmine Thrusters

This exercise improves full body power, shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Coaching Tips:

Set up a barbell so it is lengthwise. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Hold the barbell in a goblet style position so the top of the barbell is close to your chest.
Adopt your preferred foot width and positioning.
Form a tripod base by placing your weight on the mid to back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
Now perform a squat. When you are performing the squat, keep your torso in a relatively upright position.
Right after you have pressed away from the floor, extend your elbows and press the barbell, and return to the top/starting position of the squat.
Once you are in the top position of the squat, “row” the barbell back in to your body, and “reset” before the next rep.
Do not keep your shoulder blades pinned. They are meant to move.
During the squat, keep the barbell close to your chest. Pretend you are trying to crush something in your armpits. This will help stabilize your upper body and will help keep the barbell from leaving your body.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift to one side of your body.
Do not allow your knees to fall inside or outside of your feet. Also, in many instances it is perfectly all right if your knees are above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your feet, and your heels must not leave the ground.
In terms of breathing, do what works and feels best for you.

#5) Alternating Kettlebell Presses + Lateral Band Resistance

This exercise strengthens the shoulders, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

While I am using an NT loop here, you may use a regular resistance band.

Coaching Tips:

Attach a resistance band around a secure surface, and loop the band around the hips. The resistance should be coming laterally, and there should be resistance for 100% of the exercise.
Get into a tall kneeling position. Set your body so it is in a straight line from the top of your head to knees, tuck your chin, and keep your neck in a neutral position.
Place your knees so they are approximately hip to shoulder width apart.
In either hand, hold onto a kettlebell in the regular position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now extend your elbow and press the kettlebell overhead. Do not move the weight overhead by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulder, laterally flexing your spine, or a combination of the above.
In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear. Pause for a count and gain control.
Now lower the kettlebell to the starting position with complete control. Imagine you are “rowing” the weight down, versus letting the weight drop. Then perform the press using the opposite side.
In the bottom position, your elbow should remain at approximately a 45 degree angle with your torso. This also applies to the non-pressing side.
Do not keep your shoulder blades pinned. They are meant to move.
For the duration of the exercise, your body should remain in a straight line from the top of your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from knee to knee.
In terms of breathing, do what works and feels best for you.

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