Landmine Tricep Press
Primary
Triceps
Secondary
Shoulders, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Landmine Tricep Press is a solid intermediate-level pushing movement in the compound category. Use for shoulder-friendly pressing variation.
Everything You Need to Know About the Landmine Tricep Press
The Landmine Tricep Press is a intermediate difficulty exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder-friendly pressing variation. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variety or shoulder protection. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Landmine Tricep Press
Primary
Secondary
Stabilizers
Landmine Tricep Press form guide
- 1
Set up landmine with barbell anchored.
- 2
Kneel or stand facing landmine.
- 3
Grip end of barbell with both hands at chest.
- 4
Press barbell forward and up by extending elbows.
- 5
Squeeze triceps at full extension.
- 6
Control back to chest.
What are the best tips for the Landmine Tricep Press?
Arc path targets triceps differently.
Keep elbows close to body.
Great for shoulder health.
What are common Landmine Tricep Press mistakes to avoid?
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.
Is the Landmine Tricep Press right for you?
Intermediate lifters wanting variety or shoulder protection.
How to Program the Landmine Tricep 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 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Landmine Tricep Press?
Close-Grip Bench Press
Overhead Tricep Extension
Dip
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 Tricep Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure landmine base.
- Control the movement.