# Two Hand Landmine Press

A standing landmine press with both hands on the bar end, pressing it up and forward along its arc. Targets the front delts and upper chest with a shoulder-friendly angled path.

- Beginner · Compound
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-overhead-press/video/male.mp4
- HTML: https://seto.fit/exercises/two-hand-landmine-press/

## Muscles worked

- Front delts: 9/10
- Upper chest: 7/10
- Triceps: 6/10
- Serratus anterior: 5/10
- Side delts: 4/10

## How to do the Two Hand Landmine Press

1. Stand facing the landmine, both hands on the bar end at your chest.
2. Press the bar up and forward until your arms are straight.
3. Lower the bar back to your upper chest under control.
4. Keep your ribs down and avoid leaning back as you press.

### Full technique — 7 steps

1. Anchor one end of a barbell in a landmine and load plates on the free end.
2. Stand facing the bar with feet about hip width apart.
3. Hold the end of the sleeve at your upper chest with both hands, one over the other, elbows bent and down.
4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
5. Press the bar up and forward along the landmine arc until both arms are straight.
6. Reach at the top without shrugging your shoulders toward your ears.
7. Lower the bar back to your upper chest under control and reset before the next rep.

## Common mistakes

- Leaning back to finish reps
- Overarching the lower back
- Pressing away from the bar path
- Shrugging shoulders toward ears
- Elbows flaring too wide

## Form cues

- Press along the arc
- Keep ribs down
- Squeeze glutes hard
- Reach without shrugging
- Start from upper chest

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Reverse Grip Dumbbell Shoulder Press](https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/), [Alternating Standing Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-standing-neutral-grip-dumbbell-shoulder-press/)
- **No equipment**: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/), [Pike Push-Up](https://seto.fit/exercises/pike-push-up/)
- **Kettlebell**: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **Machine**: [Single Arm Machine Shoulder Press](https://seto.fit/exercises/single-arm-machine-shoulder-press/), [Machine Shoulder Press](https://seto.fit/exercises/machine-shoulder-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/) — Beginner
- **This exercise: Two Hand Landmine Press — Beginner**
- Harder: [Half Kneeling Landmine Press](https://seto.fit/exercises/half-kneeling-landmine-press/) — Intermediate
- Harder: [Single Arm Landmine Push Press](https://seto.fit/exercises/single-arm-landmine-push-press/) — Intermediate

## Quick answers

### What muscles does the Two Hand Landmine Press work?

Primary: Front delts 9/10, Upper chest 7/10. Also works: Triceps 6/10, Serratus anterior 5/10, Side delts 4/10.

### When should I do the Two Hand Landmine Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Two Hand Landmine Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Two Hand Landmine Press?

Dumbbells: Reverse Grip Dumbbell Shoulder Press, Alternating Standing Neutral Grip Dumbbell Shoulder Press. No equipment: Elevated Close Grip Pike Push-Up, Pike Push-Up. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.

### What is an easier version of the Two Hand Landmine Press?

Plate Overhead Press (Beginner).

### What is a harder version of the Two Hand Landmine Press?

Half Kneeling Landmine Press (Intermediate), Single Arm Landmine Push Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/