Landmine Press
- Beginner
- Barbell
A landmine is a barbell with one end pinned to the floor, so the loaded end travels through an arc instead of a straight vertical line. For the standing press you cup that end with both hands at chest height, brace the core and glutes, hinge slightly at the hips and press up and away until both arms are straight. The deltoids lead the press with the chest, triceps, core and glutes supporting, and the fixed arc keeps the work in front of the body, which suits lifters who cannot get comfortably overhead.
How to do the Landmine Press
- Wedge one end of a barbell into a landmine sleeve or a padded corner.
- Load the free end and stand facing it with your feet hip-width apart.
- Cup the loaded end with both hands and bring it to chest height.
- Brace your core, squeeze your glutes and hinge very slightly at the hips.
- Press the bar up and away along its arc until both arms are straight.
- Hold briefly, then lower the bar back to your chest under control.
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Chest, Triceps, and Core
Why train it
- The fixed arc presses in front of the body, which suits lifters short on overhead range.
- Needs only a barbell and an anchor, so it works in gyms without a landmine attachment.
- Bracing against a forward load keeps the core working on every rep.
Common mistakes
- Pressing straight up instead of following the bar's arc, which fights the anchor and stalls the rep.
- Letting the ribs flare at lockout, which turns the press into a lower back extension.
- Holding the bar loosely so it slides in the hands, which ends the set on grip rather than shoulders.
- Using an unsecured corner setup, which lets the bar skate sideways under load.
Frequently asked questions
What muscles does the Landmine Press work?
The Landmine Press trains the shoulders as the main target. Expect the chest, triceps, and core to take some of the load as well.
What equipment do I need for the Landmine Press?
The Landmine Press needs a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Landmine Press suitable for beginners?
Yes. The Landmine Press is rated beginner: the pattern is quick to pick up and forgiving when a rep drifts. Start light and add weight once the form repeats itself without you thinking about it.
Can I do the Landmine Press at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Landmine Press should I do?
Three to five sets of 6 to 12 reps. Sit at the lower end with heavier weight when you are chasing strength, and at the upper end when you are chasing size.
What are good alternatives to the Landmine Press?
Band Lateral Raise, Cable Overhead Press, and Dumbbell Seated Overhead Press train the same primary muscles as the Landmine Press. Pick whichever one matches the equipment in front of you.