Landmine Press
A press of one end of a barbell anchored in a landmine, moving up and forward at an angle. A shoulder-friendly pressing option for the front delts and upper chest.
Primary muscles
- Front Delts
Secondary muscles
- Chest (Pectoralis Major)
- Triceps
- Serratus Anterior
- Obliques
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in a staggered stance facing the landmine, holding the loaded end of the bar at shoulder height in one hand.
Brace your core and keep the hips square.
Press the bar up and forward until the arm is straight.
Let the shoulder blade move forward around the ribs at the top.
Lower the bar back to the shoulder under control.
Complete all reps, then switch sides.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Reach through at the top
Don't twist the torso
Elbow tucked at the start
Common mistakes
Rotating the torso to move the bar
Leaning back
Not reaching full extension
Safety notes
Make sure the landmine base is secure and the bar end cannot slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.