Landmine Press
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Landmine
Difficulty
Beginner
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 Press is a solid beginner-level pushing movement in the compound category. Use for shoulder-friendly pressing.
Everything You Need to Know About the Landmine Press
The Landmine Press is a good for beginners 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 shoulder-friendly pressing. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially those with shoulder issues. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Landmine Press — targeted muscles
Primary
Secondary
Stabilizers
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.
Common Landmine Press mistakes
Leaning back too much.
A compromised back position during the Landmine Press puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
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
All levels, especially those with shoulder issues.
How to Program the Landmine 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 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 Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure landmine is secure.
- Start with lighter weight.