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Last updated February 2, 2026
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shoulders
Landmine Press
Wedge a barbell in a corner. Press the other end from your shoulder forward and up. Lean slightly into the press.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a landmine attachment or place one end of a barbell in a corner to secure it.
- Stand facing the barbell with your feet shoulder-width apart.
- Step 2Grab the Handle
- Position yourself so that the free end of the barbell is at shoulder height.
- Grip the end of the barbell with one hand, using a neutral grip (thumbs wrapped around the bar).
- Step 3Position Your Body
- Step back slightly to create tension in your core and maintain a stable stance.
- Engage your core and keep your feet firmly planted on the ground.
- Step 4Press the Bar
- Begin the press by pushing the barbell upward and slightly forward, extending your arm fully.
- Keep your elbow close to your body and your wrist straight as you press.
- Step 5Lower the Bar
- Slowly lower the barbell back to the starting position at shoulder height.
- Maintain control throughout the movement and avoid letting the bar drop quickly.
- Step 6Repeat
- Perform the desired number of repetitions on one side before switching to the other side.
- Focus on maintaining proper form and control with each repetition.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell back to the ground.
- Ensure you maintain a stable stance as you finish the exercise.