Landmine Chest Press
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Landmine Chest Press is a solid intermediate-level pushing movement in the compound category. Use for functional pressing and shoulder-friendly training.
Everything You Need to Know About the Landmine Chest Press
The Landmine Chest Press is a intermediate difficulty exercise that targets your Upper chest and Front shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional pressing and shoulder-friendly training. This timing makes the most of your workout and helps you get better results. Who is this for? Athletes and those with shoulder concerns. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Landmine Chest Press work?
Primary
Secondary
Stabilizers
Step-by-step: Landmine Chest Press
- 1
Set up a barbell in a landmine attachment or corner.
- 2
Stand facing the barbell and grip the end with both hands.
- 3
Start with the barbell at chest height.
- 4
Press the barbell forward and up at an angle.
- 5
Extend your arms fully at the top.
- 6
Lower back to chest level with control.
What are the best tips for the Landmine Chest Press?
Stand in a staggered stance for balance.
Keep your core braced throughout.
The angle naturally hits the upper chest.
Control the weight on the eccentric phase.
Mistakes to watch for on the Landmine Chest Press
Letting the core collapse during pressing.
Without core engagement during the Landmine Chest Press, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Not maintaining a stable base.
During any pressing movement like the Landmine Chest Press, this mistake reduces how effectively your Upper chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Upper chest driving the movement, something is off.
Using momentum instead of controlled pressing.
Bouncing or using momentum during the Landmine Chest Press takes work away from your Upper chest and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Gripping too tightly and tensing up.
A poor grip during the Landmine Chest Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Who should do the Landmine Chest Press?
Athletes and those with shoulder concerns.
How to Program the Landmine Chest Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Landmine Chest Press?
Other Variations
- Single-Arm Landmine Press
- Kneeling Landmine Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Chest Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure the landmine is securely anchored.
- Start with lighter weight to master the angle.