Two-Hand Landmine Press

Landmine variation: the anchored end creates a stable arc and diagonal resistance that is often comfortable for the shoulders, back, and hips.

• Compound
• Barbell
• Intermediate

How to do it

• Secure the end of the bar in a stable anchor
• Follow the bar’s natural arc instead of fighting it
• Keep ribs and pelvis controlled throughout the repetition

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Improvising an anchor that can slide
• Rotating or leaning the torso when the variation does not require it

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise