What muscles does the Landmine Press work?

The Landmine Press mainly works the front delts, chest and triceps.

How many sets and reps of the 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 Landmine Press?

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

Landmine Press

Press the barbell end up and forward on the landmine arc, finishing with the arm extended at eye level.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Chest, 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.

Variations

The same movement with other equipment or a different angle.

Alternatives

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

Questions

What muscles does the Landmine Press work?: The Landmine Press mainly works the front delts, chest and triceps.
What equipment do you need for the Landmine Press?: A landmine.
How many sets and reps of the 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 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 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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