Exercise guide
Landmine Push-Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Landmine Push-Up is a unilateral variation that increases chest and shoulder activation while placing a high demand on core stability to prevent rotation. The elevated, unstable nature of the barbell sleeve forces the serratus anterior and stabilizers to work harder than a standard push-up.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure one end of a barbell in a landmine attachment or a corner.
- Assume a push-up position with one hand flat on the floor and the other gripping the end of the barbell sleeve.
- Position your feet wider than shoulder-width to provide a stable base against rotational forces.
- Align your body so the barbell hand is directly under your shoulder at the start.
How to do it
- Inhale and lower your body in a controlled 2-second tempo until your chest is level with the barbell sleeve.
- Keep your core braced and hips square to the floor throughout the descent.
- Exhale and explosively push through both hands to return to the top, maintaining a straight line from head to heels.
- Perform all repetitions on one side before switching hands.
Form checklist
- Do not let your hips sag or rotate toward the floor.
- Keep the elbow of the floor-side arm tucked at a 45-degree angle to protect the shoulder.
- Maintain a neutral neck by looking at a point about 6 inches in front of your hands.
- Ensure the barbell remains steady and does not drift outward during the movement.
Pro tips
- Squeeze the barbell sleeve as hard as possible to create 'irradiation,' which improves shoulder joint stability and pectoral recruitment.
- Focus on pushing the floor away with your grounded hand while simultaneously driving the barbell sleeve down to maximize tension.
Make it harder
- Add weight plates to the landmine to increase the elevation and instability of the barbell hand.
- Move your feet closer together to decrease your base of support and significantly increase the anti-rotational core challenge.
Frequently asked
- What muscles does the landmine push-up work?
- The landmine push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the landmine push-up?
- The landmine push-up uses barbell.
- Is the landmine push-up good for beginners?
- The landmine push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.