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The Landmine Press is an upper body exercise that primarily targets the shoulders, but also works the chest and triceps. This is a compound exercise which is well suited to intermediate lifters.



  • If you don’t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put.



  • Set up a barbell in a landmine unit.
  • Hold the end of the bar in one hand and rest it on your upper chest. Push the bar up and away until your arm is fully extended using your upper body, not your legs.
  • Complete the reps with one arm, then switch sides.

Shoulder Muscle Diagram.

Shoulder Muscles