Chest · Compound

Landmine Press

A shoulder-friendly angled press that works the upper chest and front delts.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps
EQUIPMENT
Landmine, Barbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold the end of a landmine barbell at shoulder height in a split stance.

  2. Brace the core and keep the ribs down.

  3. Press the bar up and forward until the arm is straight.

  4. Lower it back to the shoulder under control.

COMMON MISTAKES

  • Flaring elbows to 90 degrees; tuck them to roughly 45-70 degrees from the torso.
  • Losing shoulder-blade retraction; pin the blades back and down before the first rep.
  • Bouncing the weight; control the descent and pause lightly at the bottom.

TIPS

  • Drive your feet into the floor and push yourself away from the weight.

QUESTIONS

Which muscles does Landmine Press work?

The main muscle is Upper chest. It also works Front delts, Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Landmine Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Landmine Press?

These train the same muscles: Incline Dumbbell Press, Incline Barbell Bench Press, Push-Up.