Muscles worked
What the landmine press trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Anchor the bar. Slide one end of the barbell into a landmine attachment. If you have none, wedge it into a corner padded with a towel so it cannot slide or scratch the wall.
- 02
Load and lift the end. Put plates on the free sleeve and collar them. Squat down, lift the end with both hands, and stand up with it in front of your chest.
- 03
Pass it to one hand. Bring the end to the front of your pressing shoulder and hold the top of the sleeve with that hand, fingers wrapped around it and your wrist stacked over your forearm.
- 04
Split your stance. Step the leg on your pressing side back, so if you press with your right hand your left foot is in front. Feet about hip width apart side to side, back heel off the floor.
- 05
Lean and brace. Lean forward slightly so your body lines up with the angle of the bar. Ribs down, glutes tight, elbow tucked a little in front of your body.
Step by step
How to do the landmine press
- 01
Breathe and brace. Take a breath into your belly and tighten your trunk before each rep, with the bar resting at the front of your shoulder.
- 02
Press up and forward. Push the bar along its natural arc, up and away from you. Keep your hips and shoulders facing the bar, not turning away from it.
- 03
Reach at the top. Finish with your arm straight and let your shoulder blade glide forward a little, as if reaching a little further forward. Do not shrug up to your ear.
- 04
Lower with control. Bring the bar back down along the same arc to the front of your shoulder, elbow tucked again, over about two seconds.
- 05
Switch sides. Finish all reps on one arm, pass the bar to the other hand at your chest, switch your stance and repeat.
Cues to say in your head
- Lean into the bar
- Ribs down, glutes tight
- Press up and out
- Reach at the top
- Hips stay square
- Back to the shoulder
Fix these first
Common mistakes
Standing too upright and leaning back
Lean slightly forward so your body matches the bar's angle. Leaning back turns the rep into an arched back press and loads your lower back.
Twisting the torso to push
Keep your hips and chest square to the bar. If you have to rotate to finish, the weight is too heavy for now.
Elbow flared straight out to the side
Start with the elbow tucked a little in front of your body, under the bar, so the press runs along the arc instead of across it.
Short reps that stop at the chin
Lower all the way to the front of your shoulder and press to a straight arm every rep.
Shrugging at the top
Reach the bar forward instead of up toward your ear. Your shoulder blade moves around your ribs, your neck stays long.
Bent back wrist
Hold the sleeve over the heel of your palm so your wrist stays stacked above your forearm.
Stay safe
Make sure the anchor end cannot slide or lift: use a landmine attachment or a padded corner, and collar the plates. To end a set you cannot finish, lower the bar back to your shoulder under control and then bring it down with both hands, squatting to set the end on the floor rather than letting it drop. Press pain free; if a shoulder hurts sharply or the pain lingers after training, stop the lift and get it checked by a physiotherapist or doctor.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 5 to 6 per arm | 78–85% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 per arm | 65–77% 1RM | 1 to 2 min |
| Technique | 2 to 3 | 8 to 10 per arm | 50–65% 1RM | 1 to 1.5 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
140–166lb
3 to 4 sets of 8 to 12 per arm reps, 1 to 2 min rest. The range most people use it for. Take sets close to failure on your weaker arm first, then match the reps on the other.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Landmine Press questions
What muscles does the landmine press work?
Mainly the front of the shoulder and the triceps, with the upper chest and serratus helping. Because you press with one arm, your obliques and abs work to keep your body from twisting.
How do you do a single arm landmine press?
Hold the end of the bar at the front of one shoulder in a split stance with the opposite leg forward, lean slightly into the bar, and press it up and forward until your arm is straight. Lower it to your shoulder with control, finish your reps, then switch sides.
Is the landmine press easier on the shoulders?
For many people, yes. Your arm stays in front of you instead of going fully overhead, which tends to feel better for shoulders that complain about overhead pressing. It is not a fix for an injury, so stop if it hurts.
Should I do the landmine press standing or half kneeling?
Both work. Half kneeling, with the knee on your pressing side down, takes your legs out and makes it harder to cheat by leaning or twisting, which is useful when learning. The split stance brings your legs into it and trains your whole body to stay square.
Can I do a landmine press without a landmine attachment?
Yes. Wedge one end of the bar into a corner padded with a towel so it cannot slide, and check that your gym is fine with it. The pressing is exactly the same.
How many sets and reps of landmine press should I do?
For most people, 3 to 4 sets of 8 to 12 per arm builds the shoulders well. For strength, go heavier for 5 to 6 per arm, keeping every rep strict.
Train in Protocol
Log your landmine press by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.