Landmine Press
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Landmine
Difficulty
Beginner
Type
Push
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The landmine press follows an arc that matches how your shoulder naturally wants to move, making it one of the most joint-friendly pressing options available. The angle hits upper chest and front delts while your core works overtime to stabilize. When traditional pressing hurts, this rarely does.
Stand close to the pivot point—if you are too far back, the movement becomes awkward. The natural arc does the work of protecting your shoulders, so trust it. Drive through with intent and let the bar path guide you.
Landmine Press — targeted muscles
Why This Exercise Works
The landmine press creates an arcing bar path that naturally aligns with how your shoulder joint moves, reducing impingement risk compared to straight pressing. The angle emphasizes upper pec fibers and anterior deltoids. Standing variations heavily recruit core stabilizers since you must brace against the pressing force. The fixed pivot point provides stability while allowing natural movement adaptation.
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How do you perform the Landmine Press?
- 1
Set up a barbell in a landmine attachment.
- 2
Stand facing the landmine, holding the end of the bar.
- 3
Start with the bar at shoulder height.
- 4
Press the bar up and forward.
- 5
Control the return to shoulder height.
- 6
Keep your core braced throughout.
What are the best tips for the Landmine Press?
The arc of the press targets upper chest.
Keep your core tight.
Can be done single-arm or double-arm.
Great shoulder-friendly pressing option.
When to Use the Landmine Press
Use landmine press when bench pressing aggravates your shoulders or when you want pressing variety without changing the primary movement pattern. Works well as a secondary press after bench, or as your main press during deload weeks. Pairs naturally with rows using the same landmine setup.
What are common Landmine Press mistakes to avoid?
Leaning back too much.
Not controlling the descent.
Standing too far from the landmine.
Landmine Press — who it's best for
Lifters with shoulder issues seeking a pain-free pressing option. Athletes wanting functional pressing strength with core stability demands. Anyone needing pressing variety.
How many sets and reps of Landmine Press should you do?
Recommendation: 3-4 sets of 10-12 reps. Rest 60-90s.
Muscle Growth
10-12 reps
Rest 90s-2min
Strength
5-8 reps
Rest 2-3min
Endurance
12-15 reps
Rest 60s
Where to Use in Your Workout
Position as a secondary pressing movement after your main bench variation, or use as your primary press when shoulders need a break from traditional benching.
Sample Workout Blocks
Week 1: 3x10/arm @ RPE 7 | Week 2: 3x12/arm @ RPE 7 | Week 3: 4x10/arm @ RPE 8 | Week 4 (deload): 2x12/arm @ RPE 6
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Get Your Custom PlanWhat are good alternatives to the Landmine Press?
Other Variations
- Single-Arm Landmine Press
- Kneeling Landmine Press
Frequently Asked Questions About the Landmine Press
The Landmine Press primarily targets the Upper chest, Front shoulders, making it an effective exercise for chest development. Secondary muscles worked during the Landmine Press include Triceps, Core, providing additional training stimulus. Stabilizer muscles engaged include Serratus anterior.
Yes, the Landmine Press is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Lifters with shoulder issues seeking a pain-free pressing option. Athletes wanting functional pressing strength with core stability demands. Anyone needing pressing variety. Start with lighter weights to master proper form before progressing.
For the Landmine Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 5-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine 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 Press include: Incline Barbell Bench Press, Dumbbell Shoulder Press. These exercises target similar muscle groups as the Landmine Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Ensure landmine is secure.
- Start with lighter weight.