What muscles does the Half-Kneeling Landmine Press work?

The Half-Kneeling Landmine Press mainly works the front delts and triceps.

How many sets and reps of the Half-Kneeling Landmine Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Half-Kneeling Landmine Press?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Half-Kneeling Landmine Press

From a tall half-kneeling stance, press the bar up the landmine arc while keeping the ribs down and glute engaged.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Triceps
Equipment: Landmine
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the landmine is taken or you want a change.

Questions

What muscles does the Half-Kneeling Landmine Press work?: The Half-Kneeling Landmine Press mainly works the front delts and triceps.
What equipment do you need for the Half-Kneeling Landmine Press?: A landmine.
How many sets and reps of the Half-Kneeling Landmine Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Half-Kneeling Landmine Press?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

Coaches add the Half-Kneeling Landmine Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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