Barbell
Landmine press
Landmine press mainly works your front shoulders and chest. It also helps your triceps, side shoulders, and abs.
Step by step
- Hold the bar end at your shoulder, feet set firmly.
- Press up and forward along the path of the bar.
- Lower under control back to your shoulder.
What you should feel
Work in your front shoulder and upper chest, with your core keeping you steady. Your shoulder should not pinch and your lower back should not ache.
Common mistake
Leaning back to push the bar; stand tall with your glutes and abs tight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Seated dumbbell pressFront shoulders, Side shoulders
Dumbbell shoulder pressFront shoulders, Side shoulders
Arnold pressFront shoulders, Side shoulders
Half-kneeling one-arm pressFront shoulders, Side shoulders
Machine shoulder pressFront shoulders, Side shoulders
Plate-loaded shoulder pressFront shoulders, Side shouldersQuestions
What muscles does the landmine press work?
Landmine press mainly works your front shoulders and chest. It also helps your triceps, side shoulders, and abs.
Can I do the landmine press at home?
Not easily, it needs this: barbell. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.
How many sets and reps of the landmine press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free