Building a superhero body like Marvel’s Winter Solider takes power.

When trainer Don Saladino designed the workouts for Sebastian Stan, the actor who played the character, the focus was on molding a physique worthy of a genetically enhanced super-mercenary with moves like the landmine press reach and row.

The exercise, performed with one of our favorite weight room accessories, the landmine, takes hard work from your glutes, abs, chest, and shoulders.

“This is an upper body asymmetrical pushing exercise,” Saladino told MensHealth.com. The move helps to hone your balance and mobility, as you reach across your body with the press.

To perform the landmine press reach and row, you’ll need a landmine station. If your gym doesn’t have one, you can make do without one by sticking a barbell in a corner. Just make sure you have a towel or some other barrier to prevent the bar from tearing up the wall — that’s a surefire way to get booted from your gym. If you’re accustomed to the move and strong enough to take on more weight, load up the open end of the barbell with plates to add resistance.

Once the bar is in place, take a knee and grasp the end of the barbell with the same side hand, bending your elbow and holding it slightly above your hip. Raise your opposite arm and reach out to mirror the press position with your empty hand. Shift your weight to press the barbell up, while you pull your unloaded arm back in a rowing motion back across your body.

“You add a little rotation of your shoulders to increase thoracic mobility as you press,” Saladino said. “The half-kneeling setup allows each glute to work individually to maintain that side of the hip stable, and you move the upper body in a “gait” pattern (cross pattern).”

Add the landmine press reach and row to your next upper body workout, starting out with 3 sets of 8 reps. Once you get more accustomed to the movement, add more weight or reps according to your goals. For more superhero-body building moves, you can check out Saladino’s full program.

If you want your very own landmine setup for your gym or home, check out this option from Titan. Your gym owner — or your own drywall — will thank you.

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