The Landmine Press is a beginner-friendly barbell strength exercise that targets the shoulders, with the chest, triceps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesChest, Triceps, Abs
EquipmentBarbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Landmine Press
Wedge one end of a barbell into a landmine sleeve or a padded corner.
Load the free end and stand facing it with your feet hip-width apart.
Cup the loaded end with both hands and bring it to chest height.
Brace your core, squeeze your glutes and hinge very slightly at the hips.
Press the bar up and away along its arc until both arms are straight.
Hold briefly, then lower the bar back to your chest under control.
02 The payoff
Why it earns its spot
The fixed arc presses in front of the body, which suits lifters short on overhead range.
Needs only a barbell and an anchor, so it works in gyms without a landmine attachment.
Bracing against a forward load keeps the core working on every rep.
03 Don't do this
Common mistakes
Pressing straight up instead of following the bar's arc, which fights the anchor and stalls the rep.
Letting the ribs flare at lockout, which turns the press into a lower back extension.
Holding the bar loosely so it slides in the hands, which ends the set on grip rather than shoulders.
Using an unsecured corner setup, which lets the bar skate sideways under load.
EGON Put it on record
Track it in EGON.
Log every set of the Landmine Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
