Landmine Press is best learned as a controlled sequence, not a race from the first position to the last. The exercise mainly trains front delts, while upper chest, triceps, serratus anterior, and core help support and control the movement. You will use a landmine barbell while working from standing in a stable stance.
What makes a good Landmine Press repetition?
Keep the ribs quiet and move the arms without turning the rep into a shrug or back bend. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
Muscles worked
Primary
Front delts
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Upper chest, Triceps, Serratus anterior, and Core
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from standing in a stable stance. Set your hands and feet so the position feels balanced before the first repetition. Check that a landmine barbell is secure and adjusted before you begin.
Step-by-step tutorial
How to do Landmine Press
- 1
Set at the upper chest
Face the landmine in a staggered stance and cup the bar sleeve with both hands at the upper chest.
Breathing: Breathe steadily; do not hold your breath.
- 2
Press along the arc
Exhale and extend both arms forward and upward along the landmine path without leaning backward.
Breathing: Exhale through the effort.
- 3
Return to the chest
Inhale and guide the sleeve back to the upper chest while the feet and torso remain still.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Face the landmine in a staggered stance and cup the bar sleeve with both hands at the upper chest. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your starting alignment consistent through the rep. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Inhale and guide the sleeve back to the upper chest while the feet and torso remain still.
Forcing a range you cannot control
Two-handed standing version; staggered stance; hands cup the bar sleeve at upper chest; press forward and upward along the bar arc; torso stays braced.
Sets, reps, and rest
A practical starting point is 3–4 sets of 6–10 controlled repetitions. Rest 90–180 seconds between challenging sets. Choose a load that leaves one or two technically clean repetitions in reserve while you learn the movement.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Landmine Press questions
Is Landmine Press suitable for beginners?
Landmine Press is classified as an intermediate-level movement in this guide. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
What muscles does Landmine Press work?
Landmine Press primarily works front delts, with upper chest, triceps, serratus anterior, and core assisting or stabilizing the movement.
What equipment do I need for Landmine Press?
You need a landmine barbell. Set everything up securely before the first repetition.
