Landmine Press
You press one end of a floor-anchored barbell: a diagonal press that's easy on the shoulder and hits upper chest and delts.
Also known as: angled barbell press, landmine shoulder press
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
Muscles worked
How to do it
- Anchor one end of a barbell in a landmine or corner and load the other end.
- Hold the end with both hands at chest height, standing with one foot slightly forward.
- Press up and forward until your arms are straight.
- Lower under control to your chest.
Form cues
- The bar travels up and forward in an arc, not straight up.
- Ribs down, glutes squeezed.
- At the top, let your shoulder blade reach forward slightly.
Common mistakes
- Arching your lower back: your core should keep your torso solid.
- Pressing only with your shoulder without full extension: finish the rep.
- Elbows flared wide: keep them close to your body.
Sets and reps
3-4 sets of 8-12 reps with 90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the landmine press.
Single-arm landmine press
One arm at a time, standing or kneeling: more core and controlled rotation.
How to do it
- Anchor one end of a barbell in a landmine attachment and load the free end.
- Kneel on one knee or stand and grip the sleeve end at shoulder height with one hand.
- Press the bar upward and forward along its arc until the arm is fully extended.
- Lower the bar back to shoulder height under control.
- Complete all reps before switching sides.
- Primary
- Front Delts, Chest
- Secondary
- Obliques, Serratus, Triceps
FAQ
Why is it good for the shoulders?
The diagonal path avoids taking your arm fully overhead, which bothers many people.
Does it work chest or shoulders?
Both: front delts, upper chest and triceps, with lots of serratus and core work.
Do I need a landmine attachment?
No, wedging one end of the bar into a corner padded with a towel works fine.
What muscles do the landmine press work?
They mainly work the front delts and the chest, with help from the serratus and the triceps.
Add the landmine press to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
