← All chest exercises Intermediate

Landmine Press

An angled, single-arm press using a barbell anchored at one end, offering a shoulder-friendly pressing path.

Setup

Anchor one end of the barbell in a landmine attachment or corner. Load the free end with weight plates.

Movement

Hold the loaded end at chest height with one hand. Stand in a stable stance, core braced. Press the bar up and away from your chest. The bar will naturally travel in an arc due to the anchored pivot point.

Return

Lower with control. Bring the bar back to chest height, maintaining a stable torso throughout.

Common Mistake to Avoid

Letting the torso rotate or lean excessively. Same anti-rotation principle as any single-arm pressing movement — keep your core engaged.

Equipment Barbell, landmine attachment (or corner anchor)
Primary Muscles Chest (upper pectoralis major), front shoulders
Secondary Muscles Core, triceps

Why it matters

The landmine's fixed pivot point creates a pressing arc that many people find more comfortable on the shoulder joint than a standard overhead or flat press, while still loading the upper chest and front shoulders meaningfully. The standing, single-arm setup also adds a genuine core-stability component.

How to do it

  1. Anchor one end of the barbell in a landmine attachment or corner. Load the free end with weight plates.
  2. Hold the loaded end at chest height with one hand. Stand in a stable stance, core braced.
  3. Press the bar up and away from your chest. The bar will naturally travel in an arc due to the anchored pivot point.
  4. Lower with control. Bring the bar back to chest height, maintaining a stable torso throughout.

Common mistakes

  • Letting the torso rotate or lean excessively. Same anti-rotation principle as any single-arm pressing movement — keep your core engaged.
  • Using a stance that's too narrow or unstable. A solid, balanced stance supports the pressing motion against an off-center load.
  • Pressing too far forward instead of following the natural arc. Let the anchored bar dictate the path rather than forcing a straight-up press.
  • Neglecting to train both arms evenly. Switch arms to ensure balanced development on both sides.

Sets & reps by level

Beginner

3 sets of 10–12 reps per arm with light weight.

Intermediate

3–4 sets of 8–10 reps per arm at a moderate weight.

Advanced

4 sets of 8–10 reps per arm, sometimes performed kneeling on one knee for an added stability challenge.

← All chest exercises Next: Weighted Dip →

Log your next landmine press session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial