At a glance
- Main muscle
- Shoulders
- Also works
- Chest and triceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2.5 kg
How to do it
- Press the bar up at an angle.
- Torso stable.
- Return under control.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Shoulder-friendly alternative for anyone with pain pressing overhead.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Machine Shoulder Press · Machine · rating A
- Incline Dumbbell Press · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the landmine press.
Let Mitta set the weight.
Mitta plans the landmine press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
landmine press
What muscles does the landmine press work?
The landmine press mainly trains your shoulders. Your chest and triceps help.
How many reps of the landmine press should I do?
Mitta plans the landmine press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the landmine press?
Good alternatives that train the same muscle are the seated dumbbell shoulder press, machine shoulder press and incline dumbbell press.
Is the landmine press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the landmine press have rating B?
Shoulder-friendly alternative for anyone with pain pressing overhead.