General exercise guide
Landmine Press
Save
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Landmine
Difficulty
Beginner
Type
Push
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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.
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.
When to use it
Use as a shoulder-friendly pressing alternative when bench pressing aggravates your shoulders. Also excellent for upper chest emphasis with a different stimulus than incline pressing.
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.
Coaching Note
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
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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.
Common Landmine Press mistakes
Leaning back too much.
Changing your back position during the Landmine Press can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not controlling the descent.
During any pressing movement like the Landmine 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.
Standing too far from the landmine.
During any pressing movement like the Landmine 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.
Landmine Press — who it's best for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Programming examples for Landmine Press
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Muscle Growth
10-12 reps
Example rest: 90s-2min; extend as needed
Strength
5-8 reps
Example rest: 2-3min; extend as needed
Endurance
12-15 reps
Example rest: 60s; extend as needed
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
Want help choosing exercises, sets, and reps for your schedule? Ely reviews purchased plans before delivery.
Get Your Custom PlanWhere Landmine Press fits in your workout
This is one example of how Landmine Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Landmine Press3 × 12
- Triceps Pushdown3 × 12
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Landmine Press?
Other Variations
- Single-Arm Landmine Press
- Kneeling Landmine Press
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Related Content
Safety Notes
- Ensure landmine is secure.
- Start with lighter weight.
- General fitness education only. This is not medical advice or a rehabilitation protocol. Stop if you feel pain, and follow a licensed healthcare professional for an injury, medical condition, or return after surgery.