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.
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.
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.
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.