Landmine Push-Up: Chest-Focused Form, Sets & Tips (Landmine Bar Push-Up Guide)
Learn the Landmine Push-Up for chest-focused pressing with shoulder-friendly angles. Step-by-step form, sets by goal, key mistakes, FAQs, and recommended equipment.
Landmine Push-Up
This movement rewards tight positioning more than speed. Keep your body in one line—glutes and abs engaged— and let the elbows track at a comfortable angle (usually 30–45° from the torso). Use a range of motion that keeps your shoulders feeling strong and your reps consistent.
Quick Overview
| Body Part | Chest |
|---|---|
| Primary Muscle | Pectoralis major (chest) |
| Secondary Muscle | Triceps, anterior deltoids, serratus anterior (stabilization) |
| Equipment | Barbell + landmine attachment (or secure corner), optional mat |
| Difficulty | Intermediate (scales easily by bar height, stance width, and tempo) |
Sets & Reps (By Goal)
- Muscle (hypertrophy): 3–5 sets × 8–15 reps (60–90 sec rest, controlled tempo)
- Strength emphasis: 4–6 sets × 4–8 reps (90–150 sec rest, harder body angle)
- Endurance / conditioning: 2–4 sets × 15–25 reps (30–60 sec rest, clean reps only)
- Warm-up / activation: 2–3 sets × 6–12 reps (easy effort, perfect form)
Progression rule: Add reps first, then slow the lowering (2–4 seconds), then make the body angle more challenging (feet farther back / lower bar position). Only progress if your plank stays solid and your shoulders stay comfortable.
Setup / Starting Position
- Anchor the bar: Place one end of the barbell into a landmine base (preferred) or a secure corner setup.
- Set hand position: Grip the sleeve/end of the bar with both hands. Wrists neutral, hands centered.
- Find your plank: Step feet back into a strong high-plank line—head, ribs, hips, and heels aligned.
- Brace: Squeeze glutes, tighten abs, and keep ribs “down” so your low back doesn’t arch.
- Shoulders set: Hands under shoulders (or slightly forward). Think “push the floor away” to stay stable.
Tip: If you’re new, start with a slightly more upright angle (hands higher) to master shoulder control and full-body tension.
Execution (Step-by-Step)
- Lock in tension: Brace abs and glutes. Keep your neck neutral and eyes slightly ahead.
- Lower under control: Bend elbows and bring the chest toward the hands/bar end. Elbows track about 30–45°.
- Stay stacked: Don’t let hips sag or pike. Your body moves as one solid unit.
- Brief pause: Hover close to the bar end without collapsing the shoulders.
- Press up: Drive through hands, extend elbows, and finish with strong chest contraction while keeping shoulders stable.
Pro Tips & Common Mistakes
- Use a clean plank: Glutes + abs on. A loose midsection turns this into a low-back exercise.
- Control the lowering: Slow eccentrics (2–4 sec) build chest tension without needing heavy loads.
- Avoid elbow flare: Elbows too wide can stress shoulders and reduce pressing power.
- Don’t shrug at the top: Keep shoulders away from ears; finish by pressing the floor away, not hiking traps.
- Don’t “dive” forward: Lead with the chest, not the head. Neck stays neutral.
- Scale smart: Make it easier by stepping closer (more upright). Make it harder by stepping farther back.
FAQ
Where should I feel the landmine push-up?
Mostly in the chest and triceps, with your core working hard to keep a solid plank. If you feel it mostly in the shoulders, reduce elbow flare and slightly shorten range until the chest takes over.
Is the landmine push-up more shoulder-friendly than regular push-ups?
For many lifters, yes—the angle and grip can feel smoother. But it still requires good shoulder control. Keep the ribs down, avoid shrugging, and don’t force deep range if it causes pinching.
How do I make it harder without adding weight?
Step your feet farther back (more horizontal), slow the lowering (3–5 seconds), add a 1–2 second pause at the bottom, or use a narrower stance to increase stability demand.
What’s the best rep range for chest growth?
Most people grow well with 8–15 reps for multiple sets, using controlled tempo and a consistent range of motion. Keep 1–3 reps in reserve on most sets to maintain form.
Recommended Equipment
- Landmine Attachment for Barbell — stable barbell anchor for landmine push-ups and presses
- Olympic Barbell (7 ft) — standard barbell for landmine setups and upper-body training
- Thick Exercise Mat — comfort and grip for hands/feet during push-up work
- Barbell Collars (2") — useful if you switch between landmine drills with plates
- Resistance Bands Set — great pairing for upper-back balance work (pull-aparts, rows)
Tip: If your setup is unstable, prioritize a proper landmine base. A secure anchor improves safety and rep quality.