Barbell Double-Arm Landmine Press
Auto DetectedA compound standing press using a barbell secured in a landmine attachment, driving the weight upward and forward. This targets the anterior shoulders, triceps, and core, building vertical pushing strength and core stability.
About Exercise
Equipment
Barbell, Landmine Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Triceps
7/10Lateral Head, Long Head
Chest
6/10Upper Chest, Mid Chest
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest slightly longer for heavier sets focusing on strength.
How to Perform
Place one end of the barbell into a landmine base attachment and load plates onto the free sleeve. Stand facing the bar, grasping the end of the sleeve with both hands at chest height, holding the bar slightly away from your body.
- Keep your core strongly braced and plant your feet shoulder-width apart.
- Drive the barbell upward and forward following the natural arc of the bar.
- Fully extend your arms at the top, squeezing your shoulders and triceps.
- Control the weight back down slowly until the bar sleeve returns to chest height.
- Maintain constant tension and repeat the movement for desired repetitions.
Coaching Tips
Form Cues
- Brace your entire core hard
- Press up and forward
- Shoulders down and back
- Lock out the elbows
- Control the descent
Breathing
Inhale deeply and brace your core before pressing; forcefully exhale as you extend the bar upward.
Tempo
2-0-1
Range of Motion
Press the barbell from chest height until the elbows are fully extended overhead along the landmine's natural arc.
Safety
Safety Notes
- Maintain a neutral spine; do not allow the lower back to arch excessively.
- Ensure the landmine base is securely anchored before loading weight.
- Stop immediately if you experience acute shoulder or wrist pain.
Spotting
Not recommended due to the angle of the bar; reduce load if form breaks down.
Common Mistakes
- Leaning back and hyperextending the lower back.
- Shrugging the shoulders toward the ears.
- Letting the elbows flare out too wide.
- Using momentum or bouncing the weight.
When to Avoid
- Acute shoulder pain
- Significant lower back sensitivity
Flexibility Needed
- Sufficient shoulder flexion
Build Up First
- Competency in core bracing techniques
Also known as
Landmine Press, Landmine Overhead Press, Landmine Shoulder Press
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