How to do the Two Hand Landmine Press
- Stand facing the landmine, both hands on the bar end at your chest.
- Press the bar up and forward until your arms are straight.
- Lower the bar back to your upper chest under control.
- Keep your ribs down and avoid leaning back as you press.
Full technique — 7 steps
- Anchor one end of a barbell in a landmine and load plates on the free end.
- Stand facing the bar with feet about hip width apart.
- Hold the end of the sleeve at your upper chest with both hands, one over the other, elbows bent and down.
- Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
- Press the bar up and forward along the landmine arc until both arms are straight.
- Reach at the top without shrugging your shoulders toward your ears.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
No equipment
- Elevated Close Grip Pike Push-Up Harder
- Pike Push-Up Harder
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Machine
- Single Arm Machine Shoulder Press Easier
- Machine Shoulder Press Easier
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
- This exercise Two Hand Landmine Press
- Harder Half Kneeling Landmine Press
- Harder Single Arm Landmine Push Press
Too hard for now? Start with the Plate Overhead Press.
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).
