Landmine Chest Press Guide: Form, Benefits, and Steps
Master the landmine chest press to build upper chest strength and size. Follow our professional guide for proper form and shoulder-safe pressing.
How to Perform
- Stand with your feet shoulder-width apart facing the landmine and grasp the end of the barbell with both hands.
- Overlap your fingers or cup your hands under the sleeve of the barbell and hold it at upper-chest height.
- Lean slightly forward into the bar while maintaining a rigid core and a neutral spine.
- Press the weight upward and away from your body until your arms are fully extended but not locked out.
- Squeeze your chest at the top of the movement for one second to maximize muscle fiber recruitment.
- Lower the barbell under control back to the starting position at your upper chest.
- Repeat for the desired number of repetitions while keeping your elbows tucked at a 45-degree angle.
Common Mistakes
- Arching the lower back to compensate for heavy weight.
- Flaring the elbows out wide which increases stress on the shoulder joint.
- Standing too far away from the bar and losing the vertical pressing angle.
- Using momentum or bouncing the bar off the chest at the bottom.
Muscles Worked
Primary movers
- Upper Chest
Stabilizers
- Front Deltoids
- Triceps
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Upper Chest · Chest