Overhead Landmine Press
Build upper body strength with the Overhead Landmine Press! A great option for a shoulder-friendly overhead exercise.
The Overhead Landmine Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest and core. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Overhead Landmine Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Overhead Landmine Press Variations and Alternatives
How to do the Overhead Landmine Press
Begin by setting up a barbell in a landmine attachment. If a landmine attachment is not available, securely position one end of the barbell in a corner to prevent it from moving.
Load the opposite end of the barbell with the desired amount of weight.
Stand facing the barbell with your feet shoulder-width apart for stability.
Grip the end of the barbell with one hand and bring it to shoulder height, keeping your elbow bent and your palm facing inward. Your opposite arm can be kept by your side or outstretched for balance.
Brace your core and keep your back straight.
Press the barbell upward and slightly forward until your arm is fully extended but not locked out.
Pause briefly at the top of the movement.
Lower the weight back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm. Ensure you perform an equal number of sets and repetitions with both arms to maintain balance and symmetry in your development.
Make sure to perform the exercise in a smooth motion and avoid any jerky movements or swaying of the body, which can lead to injury. Adjust the load as needed to match your fitness level, and focus on form over the amount of weight lifted.
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Overhead Landmine Press FAQs
What muscles does the Overhead Landmine Press work?
The Overhead Landmine Press mainly works the shoulders and triceps, with help from the chest and core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Overhead Landmine Press?
Barbell or landmine attachment or weight plates.
Is the Overhead Landmine Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Overhead Landmine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Overhead Landmine Press variations and alternatives?
Similar exercises include the Floor Single-Arm Chest Landmine Fly, Alternating Kneeling Overhead Landmine Press, Kneeling Overhead Landmine Press and Landmine Rotation.
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