Landmine Press: Muscle Worked, Benefits, Form

If you want to add some freshness and variety to your workouts and give yourself a new challenge, give this landmine press a try. Landmine training and the countless exercises you can perform are empowering, and extremely beneficial, and can be a key component in your training arsenal.

Landmine press is extremely versatile and effective for building functional strength through all planes of motion, as well as packing on some serious muscle mass.

Want to build muscle on your chest? Obviously, you do. The landmine chest press is brilliant for shedding fat and building muscle mass of the upper body.

In this post, we cover everything you need to know about landmine press exercises, including the benefits of using a landmine and how to do it safely and effectively.

Landmine Press

What Is A Landmine exercise ?

If you’ve ever seen someone at the gym holding on to one end of a barbell at a diagonal angle with the other end stuck into a corner or slid into some contraption. Then you know what a landmine exercise is, even if you didn’t know, you know it.

While using a landmine attachment is great, it is not mandatory. You can rest the barbell against a secure surface like a wall, box/other objects, or on a no-slip surface.

So really, all that is required to perform landmine press exercises is a barbell and perhaps several weight plates. To be very clear, you absolutely need to be sure that the bar is in a stable position and will not slip. This is necessary.

Landmine Chest Press Muscles Worked

Obviously, you want to know what the landmine chest press muscles worked are, that determines what day this exercise will fit into your routine. Plus, if we’re all being honest, no one would do this exercise if it didn’t work any muscles, so here they are!

Landmine Press is especially effective at targeting your major muscle groups: deltoids, back, chest, glutes, and core. 

We are going to show you the best landmine exercises that target specific muscle groups, as well as a few full-bodied, multi-planar exercises. That way you can isolate muscles for hypertrophy and perform big compound movements for androgen hormonal boosts, strength gains, and fat loss.

The Landmine Chest Press

Landmine Press Benefits

  1. Hypertrophy: When setting up the landmine chest press, there’s potential to stack weight plates high. If you’re up to the challenge, this exercise has a high loading potential, and with increased resistance comes increased hypertrophy.
  2. Shoulder-Friendly: The landmine press is a killer for building your upper body, and also shoulder friendly exercise. It is a little easier on the joints without comprising the benefits for strength and muscle size.
  3. Strengthen the Core: The landmine press is executed whilst standing. During the movement, the core has to work hard to keep the body stable and balanced. For that reason, the landmine chest press benefits the core, mainly the strength of the obliques.
  4. Upper-Body Strength: Wait! There are more to the landmine benefits for building chest muscle than aesthetics. This exercise is also great for building strength, mainly in the chest, but also in the muscles that work alongside – the triceps and the deltoids.
  5. Reduce the Injury: In general, the stronger you are, the less likely it is that you’ll get injured easily. You’ll feel happier and healthier, and more motivated to keep up the hard work.
  6. Variations: We love variety in a workout, so any exercise that has a ton of variations is right up our street.

Landmine Exercises Tips

Although landmine Press are relatively safe in terms of free weight equipment, you still need to take certain precautions.

Follow these tips when using a landmine:

  • Focus on good, proper form before using heavy loads. Once you are comfortable with the movement, add weight and since its plate loadable, you can do so in smaller increments!
  • Understand that it’s harder to do a movement with the loaded end (the working side) of the barbell closer to the ground due to the unique arc-shaped bar path. This means lying, kneeling, and half-kneeling exercises will feel heavier and harder than standing exercises.
  • The barbell will move in an arc rather than a straight path, so get used to that feeling.
  • Make sure your set-up is secure before each exercise, especially if you are using a corner wall set up. Sometimes the bar can move out of position when loading it.
  • Warm up before doing landmine press.

For an intense workout that will work your upper body harder, and recruit your core and lower body muscles more, we highly recommend you must try landmine press.

1. Landmine Chest Press

The Landmine chest Press is not a popular exercise yet provides many benefits in regard to progressing your inner and upper chest but also in the muscles that work alongside – the triceps and the deltoids. It can be performed in kneeling position, which increases core involvement and can improve core stability and strength of the abdominal muscles.

Landmine Chest Press
Steps
  1. Place a barbell in a landmine holder or set up a barbell in a corner. Then add weight plates to the free end of the barbell.
  2. Assume a half kneeling position with the knee under your hip, toes tucked, and rib cage down.
  3. Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
  4. Hold the weight for a second and focus on contracting your chest muscles.
  5. Slowly lower the weight back towards your chest and then repeat for the recommended reps
Tips
  • To secure the barbell, you can interlock your hands around the bar.
  • Lean your body forwards slightly and engage your core muscles to help with stabilization.
  • Exhale on pushing movement, inhale when returning to starting position.
  • Contract the chest muscle at the top of the movement.

2. Landmine Shoulder Press

The Landmine Press is not a popular exercise yet provides many benefits in regard to progressing your upper body. It can be performed in a standing position, which increases core involvement and can improve core stability and strength of the abdominal muscles.

The Landmine Chest Press
Steps
  1. Stand holding the weighted end of the barbell with one hand. Clean that bar up to shoulder height and tuck your elbow into your side.
  2. Make sure the barbell is wedged securely in a landmine device or corner.
  3. Your feet should be level and shoulder-width apart.
  4. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arm at the top.
  5. Press the weight up with one hand until your arm is extended, then bring it back down slowly.
  6. With control, lower the bar back down to the starting position.
Tips
  • Hold a neutral spine throughout the movement to prevent injury.
  • Exhale on pushing movement, inhale when returning to starting position.
  • Lean your body forwards slightly and engage your core muscles to help with stabilization.

3. One Arm Floor Landmine Press

The angled barbell still lets you press with the same range of motion as a regular floor press (i.e., until your triceps touches the floor) and it also allows for a neutral grip, which is easier on the shoulders.

Moreover, some folks will find that the thicker handle helps to relieve stress on the elbows, which is an added bonus.

The landmine allows for greater loading potential, and because the barbell is already elevated off the ground, it’s much easier and safer to get in and out of position. With a simple self-spot from the non-working arm, you should be all set.

One Arm Floor Landmine Press
Steps
  1. Lie flat on the floor, bend your knees and keep your feet on the floor for better balance. Take the grip of one side of landmine by one arm above your chest.
  2. Lift the one side of the landmine off the chest and hold it at arm’s length above you.
  3. Now lower the landmine under controlled motion until it touches above the chest (around the nipple area).
  4. Now raise it until your arms are nearly locked out.
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Do not bounce the weights off the chest.
  • Avoid too much arching of the back.

4. Kneeling Alternate Landmine Press

Kneeling Alternate Landmine Press is a fantastic exercise for your chest, but it is also going to work your front delts and triceps too.

It’s somewhat similar to an incline press in that regard, as you are pressing up at an angle.

To make this exercise even more effective for your chest, be sure to really squeeze your hands together like you are trying to crush the bar. This will significantly increase activation for your pec major.

Kneeling Alternate Landmine Press
Steps
  1. Take Kneeling position in front of the landmine and hold the barbell collar with your palms on each side.
  2. Make sure the bottom of your palm is slightly on the underside of the barbell’s collar.
  3. Squeeze your hands together, then press the barbell upwards, focusing on contracting your pecs to power the movement.
  4. Go to full lockout, then slowly bring the barbell back down while maintaining the squeeze on the collar.
  5. When your elbows are at your side, Keep alternating the side and focus on your pecs at all times during the exercise.
Tips
  1. Hold a neutral spine throughout the movement to prevent injury.
  2. Exhale on pushing movement, inhale when returning to starting position.
  3. Contract the chest muscle at the top of the movement.

5. Landmine Squat to Press (aka Thruster)

The landmine squat to press is a multijoint exercise that targets pretty much every single muscle in your body. The main movers of this exercise are your quads, glutes, core, triceps, shoulders, chest, serratus anterior, and even lats, but all your other muscles will be involved as well to help stabilize.

All in all, if you want a landmine exercise that’s going to burn a lot of calories, build total-body strength, and get those good muscle-building hormones flowing, this is the one.

Landmine Squat to Press (aka Thruster)
Steps
  1. Hold the bar with both hands at about mid-chest level and with your elbows tucked to your sides for support and stability.
  2. From a squat stance, lower your hips down as deep as you can go (don’t let your knees push out in front of your toes and keep weight on your heels.
  3. When you reach the bottom of your squat, explode up. As you come up, simultaneously press the bar up until your arms are fully extended.
  4. Lower the bar back down to your chest slowly and controlled, then repeat. 
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Not rounding your back.

Landmine Shoulder Press Sets, Reps, and Intensity

Below are sets, reps, and weight (intensity) recommendations for athletes to program the landmine press with. The below guidelines are simply recommendations and can be altered to fit your specific goals.

To Gain Muscle

If you’re looking to pack mass into your delts, chest and arm, aim to perform more volume with a  moderate amount of weight. Do 3-5 sets of 6 to 10 repetitions, OR -2-4 sets of 12-15 repetitions. Rest for 45-90 seconds between sets.

To Gain Strength

While you don’t want to load this exercise up with your one-rep max, many lifters will find this more comfortable than traditional overhead presses. As a result, you can and may want to use this as your primary pressing movement. Perform three to five sets of three to five repetitions with heavy loading. Rest as needed between sets.

To Improve Muscle Endurance

To increase muscle endurance for athletes who have a high dependency on shoulder, triceps, and upper body pressing in their sport (competitive athletes, climbers, boxers, etc.).

Aim to do 2-4 sets of 12-20 repetitions with light to moderate load. Keep rest periods under 30-45 seconds.

Takeaways

We hope this post has inspired you to put that landmine at your gym to use. You don’t have to try all of this landmine press right away, but pick one or two that make sense for each of your workouts over the next few weeks and throw them into the routine.

FAQs
What does the Landmine Press Work?

Landmine Presses develop upper body strength in a unique way with slightly different angles and ranges of motion.

They work the shoulders, arms, core, back and glutes.

Are Landmine Presses Effective?

Yes. They are a great exercise for burning fat, building muscle and protecting your shoulders against injury.

Does Landmine Press Work Upper Chest ?

Yes. The exercise does work the upper chest as well as the arms, shoulders, back, core and glutes.

The curving bar path and neutral grip makes the exercise a little easier on your shoulders than the Strict Press.

Are landmine presses good for athletes?

Yes, these are great for overhead athletes, throwers, and any athlete who needs to generate force with their upper body. The landmine press builds shoulder strength and size, but also scapular control.

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