What should I feel during Landmine press?

Arc path is shoulder-friendly — scapular upward rotation happens naturally.

What are common mistakes with Landmine press?

Standing too far from the anchor — forces a poor pressing angle; Elbow flaring wide instead of tracking along the arc; Rushing back to the start and losing control

How do I progress Landmine press?

Add load in 2.5 lb increments; progress to kneeling single-arm or rotational press.

What can I do instead of Landmine press?

Overhead dumbbell press, Incline dumbbell press, Push-up

Landmine press

Kneel or stand, grip bar end at shoulder height, press along the arc.

family=presspattern=incline pressforce=pushmechanic=compoundequipment=free_weight

Muscles

muscle emphasis · training guidance

front deltsPRIME

upper chest68

triceps56

serratus44

Primary: front delts
Supporting: upper chest, triceps, serratus

Mechanics

Pattern: incline press
Equipment: barbell, landmine anchor
Geometry: 90° Alignment
Target feel: Arc path is shoulder-friendly — scapular upward rotation happens naturally.
Progression: Add load in 2.5 lb increments; progress to kneeling single-arm or rotational press.
Regression: Half-kneeling position with lighter load to learn the arc before standing.

Common errors

Standing too far from the anchor — forces a poor pressing angle
Elbow flaring wide instead of tracking along the arc
Rushing back to the start and losing control

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path.

Substitutions

Overhead dumbbell press
Incline dumbbell press
Push-up

Incline barbell press Same pattern: incline press · Shared equipment: barbell
Low-incline dumbbell press Same pattern: incline press · Same equipment category: free_weight
Plate-loaded incline press Same pattern: incline press · Shared equipment: barbell
Arnold press Same equipment category: free_weight
B-stance RDL Shared equipment: barbell

See all 31 front delts exercises in the Atlas

Progression ladder

Beginner / regression: Half-kneeling position with lighter load to learn the arc before standing.
Standard: Landmine press
Advanced / progression: Add load in 2.5 lb increments; progress to kneeling single-arm or rotational press.

Atlas metrics

Movement pattern: incline press
Primary target: front delts
Supporting muscles: upper chest, triceps, serratus
Equipment: barbell, landmine anchor
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Landmine press?: Kneel or stand, grip bar end at shoulder height, press along the arc.
What should I feel during Landmine press?: Arc path is shoulder-friendly — scapular upward rotation happens naturally.
What are common mistakes with Landmine press?: Standing too far from the anchor — forces a poor pressing angle; Elbow flaring wide instead of tracking along the arc; Rushing back to the start and losing control
How do I progress Landmine press?: Add load in 2.5 lb increments; progress to kneeling single-arm or rotational press.
What can I do instead of Landmine press?: Overhead dumbbell press, Incline dumbbell press, Push-up