Landmine Press
Vertical push, barbell, front delts and chest
The landmine press pushes the end of a barbell anchored at the floor up and forward from the shoulder with one hand. The angled path trains the front delts and upper chest, with the triceps and trunk helping. It suits lifters who want a press between a bench press and an overhead press.
Setting up
- Set one end of a barbell in a landmine or a corner and load the other end.
- Stand facing the bar and hold its end at one shoulder in that hand, the other arm relaxed at the side.
- Stand with the feet hip width apart and brace the belly.
- Start with an empty bar.
How to do a landmine press
- Press the bar up and forward until the arm is straight.
- Keep the ribs down and the body still, without leaning away from the working side.
- Lower the bar back to the shoulder under control.
- Finish the set, then switch hands.
Breathing. Breathe out as you press and breathe in as you lower.
Muscles worked
- Mainly
- Front delts and chest
- Also
- Triceps and abdominals
Common mistakes
- Leaning back to press. The press should go up the bar's path, so stay tall and squeeze the glutes.
- Letting the bar drift to one side. A straight path keeps the press even, so press along the line of the bar.
- Dropping the bar back to the shoulder. Control on the way down is half the work, so lower slowly.
Easier and harder
- Easier
- Incline Push-Up
- Harder
- Barbell Overhead Press
Guide
Guide
