Chest
Landmine Press
The Landmine Press is a strength exercise with a landmine for your chest. Share of the load in the Zulta muscle model: front delts 27%, side delts 14% and upper chest 12%.
Also known as: single arm landmine press
How to do it
- Wedge one end of a barbell into a landmine or corner and load plates on the other end.
- Stand facing the loaded end in a staggered stance and hold the sleeve end at your shoulder with one hand.
- Lean slightly forward from the ankles and brace your core.
- Press the bar up and forward until the arm is straight.
- Lower the bar under control back to the shoulder, then switch sides after the set.
Tips
- Let the shoulder blade move forward at the top for a full reach.
- Keep the hips square even though only one arm pushes.
Common mistakes
- Twisting the torso to push the bar.
- Arching the lower back at lockout.
- Letting the elbow flare far out to the side.
Muscles worked by the Landmine 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.
An angled one-arm press adds upper chest and asks the trunk to resist rotation. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Landmine Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Press work?
Mainly the front delts. The side delts, upper chest, triceps (lateral head), serratus anterior, triceps (long head) and triceps (medial head) assist.
Is the Landmine Press good for beginners?
Yes. The Landmine 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 Press?
For example the Half Kneeling Press, Single Arm Overhead Press and Kettlebell Press. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Press harder?
Add weight or reps, or move on to the Half Kneeling Press and Landmine Shoulder Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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