Muscles Worked
Learn more in the Shoulders training guide →
Primary
Shoulders
Secondary
Triceps
Upper Chest
Highlighted muscles
How To Perform
- 1 Anchor the barbell in a landmine attachment.
- 2 Stand facing the anchor and grip the end of the bar at shoulder height.
- 3 Press the bar up and forward along its arc to near full extension.
- 4 Return under control.
Form Cues
- ✓ Brace the core throughout — the unilateral load demands trunk stability.
- ✓ The arc is natural — do not try to press straight up.
Common Mistakes
- ✗ Not bracing the core, causing lean.
- ✗ Using too narrow a stance.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Landmine Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Landmine Press? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Landmine Press should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for shoulders. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Landmine Press target?
Landmine Press primarily targets the Shoulders. Secondary muscles include Triceps, Upper Chest.
Is Landmine Press good for beginners?
Landmine Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Landmine Press, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.