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Chest · Barbell
Barbell Landmine Chest Press
Barbell Landmine Chest Press is an intermediate compound strength exercise that works the pectorals (chest), with the triceps, serratus anterior and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Anterior Deltoid
Secondary muscles
- Triceps · Triceps Brachii
- Serratus Anterior · Serratus Anterior
- Core · Rectus Abdominis, Transversus Abdominis
- Upper Chest · Pectoralis Major, Clavicular Head
How to do Barbell Landmine Chest Press
- Stand facing the free end of the landmine barbell with your feet shoulder width apart and hold the end of the bar at chest height using both hands. Keep your elbows slightly in front of your body and brace your core.
- Press the bar upward until your arms are fully extended while maintaining a stable, upright posture.
- Pause briefly at the top while keeping your shoulders down and your chest engaged.
- Slowly lower the bar back to chest level under control and repeat.
Form tips
- Press the bar in its natural arc rather than trying to move it straight overhead.
- Keep your elbows slightly tucked instead of flaring them outward.
- Keep your core engaged and chest up, avoid leaning backward.
- Exhale as you press the bar upward and inhale as you return.
Barbell Landmine Chest Press alternatives
More pectorals exercises
Barbell Landmine Chest Press FAQ
What muscles does Barbell Landmine Chest Press work?
Barbell Landmine Chest Press mainly works the pectorals in the chest (Pectoralis Major and Anterior Deltoid). The triceps, serratus anterior, core and upper chest work as secondary muscles.
What equipment do you need for Barbell Landmine Chest Press?
You need a barbell.
How many sets and reps of Barbell Landmine Chest Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Landmine Chest Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Landmine Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Landmine Chest Press?
Other exercises for the pectorals include Chest Press Machine, Barbell Smith Chest Press, Band Low Chest Press and Chest Press Front Resistance Band.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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