Barbell Double-Arm Landmine Press
Auto DetectedBarbell double-arm landmine press targets anterior deltoids, triceps, and upper chest to build pressing strength; shoulder-friendly hybrid of overhead and chest press for improved mobility.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Triceps
8/10Lateral Head, Medial Head
Chest
7/10Upper Chest
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Insert one end of the barbell into a landmine attachment or secure corner. Load weight on the free end and stand facing it with feet shoulder-width apart.
- Grip the bar end with both hands at chest level, palms cupping the handle.
- Lean torso slightly forward, brace core, and flex glutes.
- Press bar upward and forward in an arc until arms are nearly straight.
- Pause briefly at top with elbows soft.
- Lower bar controllably back to chest.
- Repeat for reps while maintaining neutral spine.
Coaching Tips
Form Cues
- Brace core tight
- Press in arc path
- Elbows soft at top
- Ribs down
- Stable base
Breathing
Inhale as you lower the bar; exhale and brace core as you press up.
Tempo
2-1-1
Range of Motion
From bar at sternum to arms extended with biceps near ears, following natural arc without hyperextension.
Safety
Safety Notes
- Avoid excessive lumbar arch
- Secure bar end firmly
- Use light weight if shoulder pain present
- Keep wrists neutral
- Do not hyperextend elbows
Spotting
Spotting not typically needed; use safeties on landmine or rack for heavy loads.
Common Mistakes
- Arching lower back
- Using momentum from legs
- Pressing straight up
- Gripping with palms up
- Letting bar crash down
When to Avoid
- Acute shoulder impingement
- Lower back injury without core strength
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic mobility for forward lean
Build Up First
- Basic overhead press form
- Core bracing competency
Also known as
Landmine Press, Two-Hand Landmine Press, Barbell Landmine Shoulder Press
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