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Landmine Press

  • Shoulders
  • Chest
  • Triceps

EquipmentBarbell

Front
Back
Main muscleAlso working

New to this

Your first landmine press

Three things to know before your first set of the landmine press.

What weight should I start with on the landmine press?

Start with the empty bar. Pressing one end of a bar is lighter than it looks, and the angle is new for most people.

Aim for sets of 8 to 12 on each arm. If you have to lean back to finish a rep, the weight is too heavy.

What usually goes wrong on the landmine press?

Press up and slightly forward, following the arc of the bar. Let your shoulder blade move with your arm instead of pinning it back.

Keep your ribs down and your glutes tight so the press comes from your shoulder and not from arching your back.

The most common mistake is flaring the elbow straight out to the side. Keep it a little in front of your body.

If there's no landmine

A dumbbell shoulder press works the same muscles straight overhead. A machine shoulder press keeps the path fixed if overhead pressing feels unsteady.

Updated

How to do it

  1. Wedge one end of a barbell into a corner or landmine base and load the other end lightly.

  2. Stand facing the plates in a staggered stance and lift the end of the bar to your shoulder with one hand, elbow tucked below it. This will be your starting position.

  3. Press the bar up and forward until your arm is straight, letting your shoulder blade move with it.

  4. Lower the bar back to your shoulder under control. Finish every rep on one side before switching.

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