Landmine Press

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment or a corner, and stand facing the weighted end.
2. Position your feet shoulder-width apart in a slight staggered stance, with the foot opposite your pressing arm forward.
3. Grip the end of the barbell with one hand at shoulder height, keeping your elbow tucked close to your ribs.
4. Lean slightly forward into the bar so your body forms a straight line from your head to your back heel.

How to do it

1. Exhale and press the bar upward and forward in a natural arc until your arm is fully extended.
2. At the peak of the movement, reach forward slightly with your shoulder to fully engage the serratus anterior.
3. Inhale as you slowly lower the bar back to the starting position under control.
4. Maintain a steady tempo, taking roughly two seconds to press and two seconds to return.

Form checklist

• Keep your core braced and ribs tucked to prevent the lower back from arching.
• Ensure your hips and shoulders remain square to the front; do not rotate your torso as you press.
• Keep your elbow at a 45-degree angle relative to your torso to protect the shoulder joint.
• Maintain a neutral wrist position throughout the entire range of motion.

Pro tips

• Focus on the 'reach' at the top of the rep; this scapular protraction is key for building a stable and healthy shoulder complex.
• Squeeze the glute of your trailing leg to create a 'pillar' of stability, preventing energy leaks during the press.

Make it harder

• Transition to a half-kneeling position (kneeling on the leg same-side as the pressing arm) to significantly increase core stability demands.
• Perform the movement explosively on the concentric phase to develop upper-body power.

Frequently asked

What muscles does the landmine press work?

The landmine press primarily targets the pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the landmine press?

The landmine press uses barbell.

Is the landmine press good for beginners?

The landmine press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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