Standing Two-Handed Landmine Press
Intermediate
Also known as: Standing Bilateral Landmine Press · Standing Two-Hand Landmine Press
Expert Advice
Let your shoulder blades rotate upward as you press instead of pinning them down and back. They should move with your arms along the bar's arc.
How-to-do Steps
- Secure the barbell in its landmine anchor before lifting the loaded end.
- Hold the free bar end at your upper chest with both hands together.
- Stand with feet hip-width apart and lean slightly forward from your ankles.
- Exhale and press both arms upward and forward until your elbows are comfortably straight.
- Lower the bar along the same arc to your upper chest, then repeat.
Common Mistakes
- Lower back arches during the pressFix: keep your ribs stacked over your pelvis.
- Legs bounce to launch the barFix: keep your knees softly bent and still.
Coach Cues
Press up and forwardRibs over pelvisBoth arms together
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Two-Handed Landmine Press primarily targets the Shoulders, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders55%
Secondary
Abs5%
Triceps25%
Chest15%
Equipment
Landmine
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating the angled press with a steady standing torso requires basic lifting competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What muscles does Standing Two-Handed Landmine Press work?
Standing Two-Handed Landmine Press primarily targets the Shoulders. Secondary muscles involved include Abs, Triceps, Chest. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Standing Two-Handed Landmine Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Two-Handed Landmine Press suitable for beginners?
Standing Two-Handed Landmine Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Two-Handed Landmine Press?
Lower back arches during the press: keep your ribs stacked over your pelvis. Legs bounce to launch the bar: keep your knees softly bent and still.
