Landmine Press
The Landmine Press primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Pectoralis Major (Clavicular), Triceps (Lateral Head) and stabilizer support from the External Obliques, Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a landmine compound exercise at intermediate difficulty.
The Landmine Press is a intermediate compound exercise performed with landmine, following a horizontal push movement pattern. It primarily targets the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary engagement of the Pectoralis Major (Clavicular), Triceps (Lateral Head). As a unilateral push, each side is trained independently for balanced development.
Single-arm pressing movement with barbell in landmine apparatus at angled trajectory.
| Equipment | Landmine |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Pectoralis Major (Clavicular), Triceps (Lateral Head) |
Muscles Worked
The Anterior Deltoid, Pectoralis Major (Sternal), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Clavicular), and Triceps (Lateral Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis, Serratus Anterior, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Lateral Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Secure one end of barbell in landmine attachment.
- Grasp free end.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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