Landmine Press
A single-arm pressing movement using one end of a barbell anchored in a corner or landmine attachment, moving in an arc that's often easier on the shoulders than a straight overhead press.
Equipment: Barbell
How to do it
- 1Load one end of a barbell into a landmine attachment or a sturdy corner, and hold the other end at shoulder height with one hand.
- 2Stand in a staggered or athletic stance for stability.
- 3Press the bar up and forward along its natural arc until your arm is extended.
- 4Lower back down under control to the starting position.
Common mistakes
- Pressing straight up instead of following the bar's natural arcing path, which fights the equipment instead of working with it.
- Letting the torso rotate excessively instead of keeping the core braced throughout the press.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Landmine Press safe for beginners?
The Landmine Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, the Machine Shoulder Press builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Machine Shoulder PressWhat muscles does the Landmine Press work?
The primary mover is your shoulders. As a push movement, it also involves your triceps and upper chest.
What can I substitute if I don't have a barbell for the Landmine Press?
The Dumbbell Shoulder Press trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Shoulder PressRelated exercises
Learn more
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