Landmine Press

Muscles worked by the Landmine Press

Primary

Front DeltsAnterior DeltoidChestPectoralis Major

Secondary

SerratusSerratus AnteriorTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, pec, pecs.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Landmine Press

1. Load one end of a barbell into a landmine attachment and load the other end with a plate.
2. Stand in a staggered or square stance and hold the sleeve end of the barbell at shoulder height with one hand.
3. Brace your core and press the bar forward and upward along its natural arc.
4. Fully extend your arm without locking the elbow, then lower the bar back under control.
5. Complete all reps on one side before switching.

Form tips

• Keep your torso upright and avoid leaning excessively into the press.
• The angled path makes it more shoulder-friendly than a strict overhead press.
• Use a push-press leg drive for heavier loads.

At a glance

Landmine Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Banded Shoulder Stretch
• Barbell Front Raise
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Cable Front Raise
• Double Kettlebell Overhead Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "landmine-press",
  "name_en": "Landmine Press",
  "name_de": "Landmine Press",
  "name_es": "Press Landmine",
  "description_en": "A unilateral shoulder press using one end of a barbell anchored in a landmine attachment, allowing a natural arc that is easier on the shoulder joint.",
  "description_de": "Eine einseitige Schulterdrückübung mit einer in einem Landmine-Aufsatz verankerten Langhantel, die durch den natürlichen Bogen gelenkschonend ist.",
  "description_es": "Un press de hombros unilateral con una barra fijada en un accesorio landmine, cuyo arco natural reduce el estrés en la articulación del hombro.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "shoulder_focus",
    "push_day"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Load one end of a barbell into a landmine attachment and load the other end with a plate.",
    "Stand in a staggered or square stance and hold the sleeve end of the barbell at shoulder height with one hand.",
    "Brace your core and press the bar forward and upward along its natural arc.",
    "Fully extend your arm without locking the elbow, then lower the bar back under control.",
    "Complete all reps on one side before switching."
  ],
  "instructions_de": [
    "Ein Ende der Langhantel in den Landmine-Aufsatz einlegen und das freie Ende mit einer Scheibe beladen.",
    "In versetzter oder schulterbreiter Stellung stehen und das freie Ende der Stange auf Schulterhöhe greifen.",
    "Rumpf stabilisieren und die Stange entlang ihres natürlichen Bogens nach vorne und oben drücken.",
    "Den Arm vollständig strecken, ohne den Ellbogen durchzudrücken, dann kontrolliert absenken.",
    "Alle Wiederholungen einer Seite ausführen, dann wechseln."
  ],
  "instructions_es": [
    "Inserta un extremo de la barra en el accesorio landmine y carga el extremo libre con un disco.",
    "Párate en postura escalonada o paralela y sujeta el extremo libre de la barra a la altura del hombro con una mano.",
    "Activa el core y empuja la barra hacia adelante y arriba siguiendo su arco natural.",
    "Extiende completamente el brazo sin bloquear el codo, luego baja con control.",
    "Completa todas las repeticiones en un lado antes de cambiar."
  ],
  "tips_en": [
    "Keep your torso upright and avoid leaning excessively into the press.",
    "The angled path makes it more shoulder-friendly than a strict overhead press.",
    "Use a push-press leg drive for heavier loads."
  ],
  "tips_de": [
    "Oberkörper aufrecht halten und nicht zu weit in den Druck einlehnen.",
    "Der schräge Bewegungsweg ist schulterfreundlicher als ein strenger Overhead Press.",
    "Für schwere Lasten den Beineinsatz eines Push Press nutzen."
  ],
  "tips_es": [
    "Mantén el torso erguido y evita inclinarte excesivamente hacia el press.",
    "La trayectoria angular es más amigable para el hombro que un press estricto sobre la cabeza.",
    "Usa impulso de piernas estilo push press para cargas más pesadas."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/landmine-press-start.webp",
      "peak": "images/flat/landmine-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "landmine-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.