Chest
Landmine Chest Press
The Landmine Chest Press is a strength exercise with a landmine for your chest. Share of the load in the Zulta muscle model: mid chest 27%, upper chest 21% and front delts 16%.
How to do it
- Set one end of a barbell in a landmine and load the other end.
- Stand facing the loaded end in a split stance and hold the end of the sleeve with both hands in front of your chest.
- Lean slightly forward from the ankles with a braced midsection.
- Press the bar up and forward until your arms are straight.
- Lower slowly back to your chest.
Tips
- Follow the arc of the bar instead of pushing straight forward.
- Keep the ribs down so the lower back does not arch.
Common mistakes
- Leaning back to press the bar higher.
- Letting the elbows flare out wide.
- Rushing the lowering phase.
Muscles worked by the Landmine Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). The angled bar path presses upward and forward like an incline press. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Landmine Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Chest Press work?
Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Landmine Chest Press good for beginners?
Yes. The Landmine Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Landmine Chest Press?
For example the Low Incline Barbell Press, Low Incline Dumbbell Press and Smith Machine Incline Close Grip Press. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Chest Press harder?
Add weight or reps, or move on to the Low Incline Barbell Press and Double Kettlebell Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.