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Shoulders · Barbell
Landmine Overhead Press
Landmine Overhead Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper chest 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
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders
Secondary muscles
- Triceps
- Upper Chest
How to do Landmine Overhead Press
- Stand facing the landmine with the end of the bar held at your chest in both hands.
- Brace your core.
- Press the bar up and forward until your arms are straight.
- Lower it to your chest and repeat.
Form tips
- Keep your ribs down and your back neutral.
- Push your head slightly forward at the top.
Landmine Overhead Press alternatives
More delts exercises
Landmine Overhead Press FAQ
What muscles does Landmine Overhead Press work?
Landmine Overhead Press mainly works the delts in the shoulders. The triceps and upper chest work as secondary muscles.
What equipment do you need for Landmine Overhead Press?
You need a barbell.
How many sets and reps of Landmine Overhead 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 Landmine Overhead Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Landmine Overhead 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 Landmine Overhead Press?
Other exercises for the delts include Cable Twisting Overhead Press, Dumbbell Standing Overhead Press, Band Single Arm Overhead Press and Dumbbell Standing Alternate Overhead Press.
For developers
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