Landmine Press
Chest
Weight & Reps
Barbell
The landmine press is a unique pressing variation using a barbell anchored at one end. It works the upper chest and shoulders through a natural arc that's easier on the joints than traditional overhead pressing.
How to Do Landmine Press
- Hold the end of the barbell at chest height with both hands or one hand for unilateral work
- Stagger your stance with the working side foot slightly back
- Press the bar up and away from you at roughly 45 degrees — follow the bar's natural arc
- Engage your core and avoid leaning back to compensate for the weight
Form Cues
- Hold the end of the barbell at chest height with both hands or one hand for unilateral work
- Stagger your stance with the working side foot slightly back
- Press the bar up and away from you at roughly 45 degrees — follow the bar's natural arc
- Engage your core and avoid leaning back to compensate for the weight
Common Mistakes to Avoid
- Standing too close to the anchor point, which limits the pressing range of motion
- Pushing straight up instead of following the bar's diagonal arc
- Using excessive lower back extension to get the weight up instead of pressing with the chest and shoulders
Muscles Worked
Primary
Pectoralis Major (Clavicular)
Anterior Deltoid
Secondary
Triceps Brachii
Serratus Anterior
Core
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the landmine press work?
The landmine press primarily targets the upper chest (clavicular pectoralis major) and anterior deltoids, with secondary work from the triceps, serratus anterior, and core.
How much should a beginner landmine press?
Start with just the 45 lb (20 kg) barbell or add 10-25 lbs (4.5-11 kg) of plates. The landmine's arc makes it feel different from standard pressing — master the movement path first.
Landmine press vs overhead press — which is better?
The landmine press is easier on the shoulders due to its angled pressing path, making it ideal for those with shoulder issues. Overhead press builds more overall shoulder strength but requires more mobility. The landmine press is a great shoulder-friendly alternative.
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