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IntermediateChestBarbellCompound

Landmine Press

A versatile pressing exercise using a barbell anchored at one end, great for shoulder-friendly chest and shoulder development.

Landmine Press demonstration

Visual demonstration — Landmine Press

Muscles Worked

Upper Chest (Primary)Anterior DeltoidTricepsCore

Step-by-Step Instructions

  1. 1Anchor one end of a barbell in a landmine attachment or corner
  2. 2Stand facing the bar, holding the free end at shoulder height
  3. 3Press the barbell up and forward in an arc
  4. 4Lower back to the starting position with control
  5. 5Complete all reps on one side or alternate

Training Recommendations

Strength
Sets4
Reps5-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest45-60 sec

Tips & Variations

  • Engage your core throughout the movement
  • Lean slightly forward for more chest emphasis
  • Keep a neutral spine

Common Mistakes to Avoid

  • Excessive back arching
  • Using too much body lean
  • Not controlling the eccentric

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