Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Landmine Chest Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Landmine chest press uses both hands to push the barbell through an arc that naturally aligns with your shoulder mechanics. The standing position adds core demand while the angle hits upper chest. When other pressing hurts, this often does not.
When to use it
Use for functional pressing and shoulder-friendly training.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Staggered stance for stability—one foot forward, one back. Drive through your chest and push the bar forward and up. The arc is built in; you just supply the force.
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Set up a barbell in a landmine attachment or corner.
Stand facing the barbell and grip the end with both hands.
Start with the barbell at chest height.
Press the barbell forward and up at an angle.
Extend your arms fully at the top.
Lower back to chest level with control.
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.
Use landmine chest press when traditional pressing aggravates your shoulders or when you want standing pressing strength. Works well as a secondary press after bench or as your main press during deload weeks.
Letting the core collapse during pressing.
Losing your brace during the Landmine Chest Press can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
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 makes the movement harder to control and can shift work away from your Upper chest. Use a load you can move smoothly through the intended range.
Gripping too tightly and tensing up.
An inconsistent grip during the Landmine Chest Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine Chest Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Landmine Chest Press
The Landmine Chest Press primarily targets the Upper chest, Front shoulders, making it an effective exercise for chest development. Secondary muscles worked during the Landmine Chest Press include Triceps, Core, providing additional training stimulus. Stabilizer muscles engaged include Serratus anterior, Obliques.
Our library labels Landmine Chest Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Chest Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Chest Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Landmine Chest Press include: Landmine Press, Incline Dumbbell Press. These exercises target similar muscle groups as the Landmine Chest Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.