Fysiqal

Vertical Push · Beginner

Landmine Press

Compound vertical push exercise using barbell, landmine.
Movement pattern
Vertical Push
Difficulty
Beginner
Equipment
Barbell, Landmine
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

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How to do the Landmine Press

Cues reviewed by Kwabena Osei on

Setup

One end of the bar anchored in a landmine attachment, gripping the other end at your shoulder with both hands (or one hand for a single-arm version).

  1. Press the bar up and away from your shoulder along its natural arcing path -- the landmine's fixed pivot guides the bar through a shoulder-friendly diagonal line.

  2. Keep your core braced throughout, especially if pressing with one arm, to resist rotating toward the working side.

  3. Lower under control back to the shoulder.

Common mistakes

  • Fighting the bar's natural arc by trying to press it in a straight vertical line instead of following the landmine's path.

  • Letting the torso rotate or lean when pressing single-arm instead of keeping the core braced and square.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Pectoralis major (prime mover, moderate emphasis); Medial deltoid (synergist, moderate emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (synergist, high emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (synergist, moderate emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.