Primary
Triceps
Secondary
Shoulders, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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Landmine tricep press uses a barbell anchored in a landmine setup for a unique arc pressing motion. The diagonal bar path is often easier on shoulders than straight vertical or horizontal pressing. The movement challenges your triceps, shoulders, and serratus anterior.
When to use it
Use for shoulder-friendly pressing variation.
Who it's for
Intermediate lifters wanting variety or shoulder protection.
Grip the end of the barbell with both hands at chest height, facing the landmine anchor. Press the bar forward and upward along its natural arc while keeping your elbows close to your body. Squeeze your triceps at full extension, then control the return to your chest.
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Set up landmine with barbell anchored.
Kneel or stand facing landmine.
Grip end of barbell with both hands at chest.
Press barbell forward and up by extending elbows.
Squeeze triceps at full extension.
Control back to chest.
Arc path targets triceps differently.
Keep elbows close to body.
Great for shoulder health.
Use landmine press when shoulder issues prevent standard pressing, for variety, or as part of landmine circuit training. They work well as a primary or secondary pressing movement with moderate reps (10-12).
Using too much shoulder.
Without proper shoulder positioning during the Landmine Tricep Press, your Triceps can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Not extending fully.
Cutting the range of motion short on the Landmine Tricep Press means your Triceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Going too fast which reduces muscle tension and control.
Rushing through the Landmine Tricep Press reduces the time your Triceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Intermediate lifters wanting variety or shoulder protection.
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 sets of 10-12 reps. Rest 60 seconds.
MySetPlan places Landmine Tricep Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Landmine Tricep Press
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Frequently Asked Questions About the Landmine Tricep Press
The Landmine Tricep Press primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Landmine Tricep Press include Anterior deltoid, Serratus anterior, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Landmine Tricep Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variety or shoulder protection. Focus on proper technique and consider starting with easier variations.
For the Landmine Tricep Press, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine Tricep 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 Tricep Press include: Close-Grip Bench Press, Overhead Tricep Extension, Dip. These exercises target similar muscle groups as the Landmine Tricep Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.