Landmine Push-Up
Elevate your push-up game! The Landmine Push-Up targets chest, shoulders, and core for a powerful upper body workout.
The Landmine Push-Up is a compound exercise that mainly works the chest, shoulders and triceps, with help from the core. You'll need: barbell or landmine attachment.
Required Equipment
Landmine Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis)
How to do the Landmine Push-Up
Secure one end of a barbell into a landmine attachment or wedge it securely into a corner if you do not have a landmine setup.
Place an appropriate weight on the other end of the barbell. Although additional weight might not be necessary, it can be added for increased difficulty.
Position yourself in a plank position, with your hands on the bar close together, a bit wider than shoulder-width apart. Your feet should be extended behind you, with your weight supported on your toes.
Your body should form a straight line from your heels to your head, engaging the core to keep your hips from sagging or sticking up in the air.
Lower your chest toward the bar by bending your elbows, keeping your body straight and your core engaged.
Push through your hands, extending your elbows to return to the starting plank position.
Repeat the push-up motion for the desired number of repetitions and sets.
Be sure to perform the exercise with controlled movements, and always maintain proper form to reduce the risk of injury. If this is your first time performing landmine push-ups, consider having a spotter or fitness professional supervise and provide feedback on your form.
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Landmine Push-Up FAQs
What muscles does the Landmine Push-Up work?
The Landmine Push-Up mainly works the chest, shoulders and triceps, with help from the core. The main muscles are the pectoralis major, anterior deltoid and triceps brachii.
What equipment do you need for the Landmine Push-Up?
Barbell or landmine attachment.
Is the Landmine Push-Up 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 Landmine Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Landmine Push-Up variations and alternatives?
Similar exercises include the Floor Single-Arm Chest Landmine Fly, Alternating Kneeling Overhead Landmine Press, Kneeling Overhead Landmine Press and Kneeling Landmine Squeeze Press.
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