Landmine Press: How-to, Tips & More
The Landmine Press is a beginner compound exercise for your shoulders. You do it with barbell and landmine attachment, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Landmine Press
- Hold the end of the landmine bar at your shoulder with one hand.
- Stagger your feet and brace your core.
- Press the bar up and forward until your arm is straight.
- Lower it back to your shoulder, then switch sides after the set.
Landmine Press tips
- A shoulder friendly press if overhead work hurts.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Landmine attachment
Type
Compound
Landmine Press alternatives
Dumbbell Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
Smith Machine Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Landmine Press work?
The Landmine Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Landmine Press good for beginners?
Yes. The Landmine Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Landmine Press?
You need barbell and landmine attachment.
Add Landmine Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon