Landmine Press

The landmine press is a compound exercise that targets the shoulders, triceps, and upper chest. It involves pressing a barbell attached to a landmine attachment, providing a unique and versatile movement. Here's a step-by-step guide on how to perform the landmine press:


Muscles Targeted:

  • Anterior deltoids (front shoulders)
  • Lateral deltoids (side shoulders)
  • Triceps
  • Upper chest

Equipment Needed:

  • Barbell
  • Landmine attachment
  • Weight plates


Step-by-Step Instructions:

  1. Set Up:
  • Secure one end of the barbell into the landmine attachment. You can either use a landmine attachment that is anchored to the floor or one that is attached to a power rack.
  1. Loading:
  • Add weight plates to the other end of the barbell based on your strength and fitness level.
  1. Starting Position:
  • Stand facing the landmine, with your feet shoulder-width apart.
  • Grab the end of the barbell with the hand of the shoulder you're working.
  1. Grip:
  • Hold the barbell with an overhand grip, and bring it to the front of your shoulder at the opposite side.
  1. Stance:
  • Position your feet shoulder-width apart for stability OR kneel with the knee of the pressing arm on the floor with the other knee raised.
  • Maintain a slight bend in your knees and engage your core.
  1. Pressing Movement:
  • Inhale and press the barbell upward until your arm is fully extended.
  • Keep your core tight and avoid arching your lower back.
  1. Elbow Position:
  • Your elbow should be slightly in front of your body at the top of the movement.
  1. Hold and Squeeze:
  • At the top of the movement, pause briefly and squeeze your shoulder and chest muscles.
  1. Lowering Phase:
  • Exhale and slowly lower the barbell back to the starting position in a controlled manner.
  1. Repeat:
  • Perform the desired number of repetitions on one side before switching to the other side.
  1. Repetitions and Sets:
  • Aim for 3-4 sets of 8-12 repetitions per arm, depending on your fitness level and goals.
  1. Breathing:
  • Exhale as you press the barbell, and inhale as you lower it.
  1. Safety Tips:
  • Start with a lighter weight to get the form right before increasing the load.
  • Keep your core engaged to stabilize your spine.
  • Avoid excessive arching of the lower back.


The landmine press can be a valuable addition to your upper body workout routine, offering a different angle of pressing compared to traditional barbell or dumbbell presses. It's important to maintain proper form to maximize the effectiveness of the exercise and reduce the risk of injury.