Two-Arm Landmine Press
Also known as: Two-Hand Landmine Press, Double-Arm Landmine Press, Standing Landmine Press
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Description
A standing press with both hands clasped around the end of a barbell anchored in a landmine. You push the bar from your chest forward and up along its arc until your arms are straight. It works the upper chest, front delts and triceps, and the angled path is often easier on the shoulders than an overhead press.
How to Perform
- Anchor one end of a barbell in a landmine and load a plate on the free end.
- Stand facing the free end with your feet about hip-width apart and your knees soft.
- Clasp both hands around the very end of the bar, one hand over the other, and hold it in front of your chest with your elbows pointing down.
- Brace your core and squeeze your glutes.
- Press the bar forward and up along its arc until your arms are fully straight.
- Lower the bar under control along the same arc until your hands are back in front of your chest.
- Finish the set, then lower the end of the bar to the floor.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Stand far enough from the anchor that the end of the bar sits in front of your upper chest at the start.
- Push the bar away from you along its arc instead of trying to drive it straight up.
- Lean your whole body slightly toward the bar, keeping a straight line from heels to head.
- At the top, reach the bar a little further forward so your shoulder blades slide around your ribs.
- Breathe in and brace at the bottom, then breathe out as you press.
Common Mistakes
- Arching the lower back and leaning back to force the bar up
- Shrugging the shoulders toward the ears as the arms straighten
- Flaring the elbows wide to the sides at the bottom
- Letting the wrists bend back under the weight of the bar
- Stopping the press before the arms are fully straight
- Dipping the knees and driving with the legs to move the bar
- Dropping the bar fast and bouncing it off the chest
- Twisting the torso or shifting the weight onto one foot
Recommended Exercises
Explore exercises related to Two-Arm Landmine Press for shoulders training and similar movement patterns.
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