Landmine Push-Up
Landmine Push-Up Exercise Description
The landmine push-up is a horizontal pressing variation performed with one hand on the end of an anchored barbell (landmine) and the other hand on the floor. This asymmetrical setup shifts load toward the floor hand while the elevated hand introduces an anti-rotation demand, promoting trunk stiffness and shoulder stability. Primary movers are the pectoralis major, triceps brachii, and anterior deltoid, with important contributions from the serratus anterior for scapular protraction and the obliques and rectus abdominis for resisting rotation. The movement pattern is a closed-chain push with a neutral spine and controlled scapular motion—slight retraction on the way down, smooth protraction as you press away. It’s a useful option when you want a push-up that emphasizes unilateral control without high external loading and can be adjusted by foot width to match your current stability.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Subscapularis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Landmine Push-Up Exercise
‘- Anchor a barbell in a landmine. Position the sleeve end vertically on the floor.
– Place one hand on the sleeve end and the other hand on the floor, both under their respective shoulders.
– Step your feet back into a high plank; widen your stance to increase stability.
– Align head, ribs, and pelvis; brace your midsection and squeeze glutes to maintain a neutral spine.
– Rotate the biceps slightly forward and set the shoulders “down and back” without shrugging.
– Bend the elbows to lower your chest between the hands; keep elbows roughly 30–45° from your torso.
– Keep hips level—avoid twisting toward the floor or the bar.
– Descend until your chest is just above hand level or upper arms are about parallel to the floor.
– Press evenly through the floor hand and the sleeve hand, reaching long through the shoulder blades at the top.
– Pause briefly, maintain full-body tension, then repeat for the desired number of repetitions before switching sides.
Landmine Push-Up Tips
‘- Place the hand on the sleeve end and the hand on the floor directly under their respective shoulders.
– Step back into a high plank and widen your stance if you need more stability.
– Align your head, ribs, and pelvis in one line to maintain a neutral spine.
– Brace your midsection and squeeze your glutes to keep your trunk stiff.
– Rotate the biceps slightly forward and set the shoulders “down and back” without shrugging.
– Lower your chest between the hands with your elbows roughly 30–45° from your torso.
– Keep your hips level and avoid twisting toward either the floor or the bar.
– Descend until your chest is just above hand level or your upper arms are about parallel to the floor.
– Press evenly through both the floor hand and the sleeve hand as you push up.
– At the top, reach long through your shoulder blades while maintaining full-body tension before repeating.
Landmine Push-Up Beginner Introduction
The landmine push-up is a bodyweight-style press that blends classic floor push-ups with a barbell landmine setup. One hand rests on the end of the anchored bar, while the other is on the ground, creating an uneven hand position that shifts more work toward the floor side. This offset stance increases the challenge for the chest, triceps, and front shoulders, while also involving the muscles around the ribcage and shoulder blade for smooth, controlled motion.
Because the hands are fixed and the body moves as one unit, the core works hard to prevent the torso from twisting toward either side. Abs and side abs contribute to staying square, and the hips and midsection support a straight, organized line from head to heels. The result is a horizontal pressing variation that blends strength and stability, offering a way to highlight one side at a time without heavy external loading. Foot placement and body tension subtly change how demanding the movement feels for balance and control.