How to do the Landmine Press
Primary: Front Delts, Chest · also works Triceps, Core, Upper Back. Also called: single arm landmine press, angled barbell press.
Step by step
- 1
Place one end of a barbell in a landmine attachment or wedge it securely into a corner.
- 2
Stand facing the bar and hold the free end at shoulder height in one hand, elbow tucked.
- 3
Brace your core and press the bar up and forward until your arm is straight.
- 4
Lower the bar back to your shoulder under control and repeat, then switch sides.
Coaching cues
- Keep the arc of the bar natural; do not fight the angle
- Stagger your stance with the opposite foot forward
- Keep your ribs down as you press
Common mistakes
- Twisting the torso to help the press
- Shrugging the shoulder at lockout
- Standing too far from the bar
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Landmine Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Landmine Press work?
Primary: Front Delts, Chest. Secondary: Front Delts, Chest, Triceps, Core, Upper Back
How many sets and reps of Landmine Press should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Landmine Press?
Same movement pattern, different equipment: Dumbbell Shoulder Press, Kettlebell Press, Overhead Press, Incline Dumbbell Press, Push Press, Band Shoulder Press.
Is the Landmine Press good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.