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The Two Arm 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 beginner 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 two hands and rest it on your upper chest. Push the bar up and away until your arms are fully extended using your upper body, not your legs.
  • Slowly lower the bar back to the starting position and repeat.

Shoulder Muscle Diagram.

Shoulder Muscles