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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
The Landmine Chest Press is rated as intermediate difficulty, meaning it requires some training experience. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Focus on proper technique and consider starting with easier variations.
For the Landmine Chest Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine Chest Press typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.