Should I do landmine press with one arm or two arms?

Single-arm landmine press allows you to address imbalances and engages your core more for stability. Two-arm landmine press lets you handle more total load and is useful for building overall pressing strength.

Is landmine press better for shoulders or chest?

The landmine press works both the chest and deltoids, with emphasis shifting based on your torso angle. A more upright position targets the deltoids more, while leaning forward increases chest activation.

Can I do landmine press without a landmine attachment?

You can wedge the barbell end into a corner or against a heavy object, though this is less stable and may damage walls or equipment. A proper landmine attachment provides safer and more consistent anchoring.

Landmine Press

The landmine press is a unilateral or bilateral pressing movement using a barbell anchored in a landmine attachment, pressed at an upward angle. It suits lifters seeking a shoulder-friendly pressing variation that emphasizes the chest and deltoids with a natural arc of motion.

Muscle group: Chest
Primary muscles: chest, deltoids
Equipment: Barbell

How to do the Landmine Press

Load one end of a barbell into a landmine attachment and add weight plates to the opposite end.
Stand facing the loaded end and grip the barbell with one or both hands at chest height, feet shoulder-width apart.
Brace your core and position the barbell just in front of your chest with elbows bent.
Press the barbell upward and slightly forward in an arc until your arm or arms are fully extended.
Lower the barbell back to the starting position at chest height under control.
Complete all reps on one side before switching if performing the single-arm variation.

Form tips

Keep your wrist straight and stacked over your elbow throughout the press to maintain efficient force transfer.
Allow your torso to lean slightly forward as you press to follow the natural arc of the landmine path.
Drive through your legs and maintain tension in your glutes to create a stable base and prevent excessive back arching.

Common mistakes

Overarching the lower back: this shifts stress away from the chest and deltoids and increases injury risk to the spine.
Pressing straight up instead of following the arc: this fights the natural path of the landmine and reduces pressing efficiency.
Letting the elbow flare excessively outward: this places unnecessary strain on the shoulder joint and reduces pressing power.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps per side with heavier load; for hypertrophy, use 3 to 4 sets of 8 to 12 reps per side with moderate weight.

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Frequently asked questions

Should I do landmine press with one arm or two arms?: Single-arm landmine press allows you to address imbalances and engages your core more for stability. Two-arm landmine press lets you handle more total load and is useful for building overall pressing strength.
Is landmine press better for shoulders or chest?: The landmine press works both the chest and deltoids, with emphasis shifting based on your torso angle. A more upright position targets the deltoids more, while leaning forward increases chest activation.
Can I do landmine press without a landmine attachment?: You can wedge the barbell end into a corner or against a heavy object, though this is less stable and may damage walls or equipment. A proper landmine attachment provides safer and more consistent anchoring.

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