Primary
Triceps
Secondary
Shoulders, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Landmine Tricep Press could fit a workout
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.
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.
For general fitness, start Landmine Tricep Press with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using too much shoulder.
Changing your shoulder position during the Landmine Tricep Press can redirect the movement away from your Triceps. Use the shoulder-blade position described in the setup and keep the motion controlled.
Not extending fully.
Cutting the range of motion short on the Landmine Tricep Press can reduce the training stimulus for your Triceps. Use the largest comfortable range you can control without changing the intended setup.
Going too fast which reduces muscle tension and control.
Rushing through the Landmine Tricep Press makes it easier to lose position and harder to keep tension on your Triceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters wanting variety or shoulder protection.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Landmine Tricep Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Landmine Tricep Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Landmine Tricep Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Landmine Tricep Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.