Landmine Push Press

Explosive power meets overhead pressing — use leg drive to overload the shoulders and build total body power

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Push (With Leg Drive)
Primary Muscles	Front Delts, Triceps, Quads
Secondary Muscles	Upper Chest, Glutes, Calves
Equipment	Barbell, Landmine Attachment
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Barbell position: One end in landmine attachment or corner
Load: Can use more weight than strict landmine press
Stance: Split stance for power transfer
- Front foot flat, back foot on ball
- Hip-width apart laterally
- Weight balanced between both feet
Grip: Both hands on end of barbell, neutral grip
Bar position: Start at shoulder/upper chest height
Torso: Upright, core braced, ready to dip
Gaze: Forward, not up at bar

Equipment Setup

Equipment	Setting	Notes
Landmine	Secured firmly in attachment	Must handle explosive force
Barbell	Standard 7ft Olympic bar	Shorter bars work too
Plates	10-20% more than strict press	Leg drive allows more weight
Placement	Stand facing away from anchor	Natural press arc

Setup Cue

"Split stance, bar at chest, ready to dip and explode — leg drive first, then press"

🔄 Execution

The Movement

🔧 Setup Phase
⬇️ Dip Phase
⬆️ Drive Phase
🔝 Press Phase
⬇️ Lowering

What's happening: Creating stable position before dip

Split stance established, stable base
Bar at shoulder height, both hands gripping
Core braced, upright torso
Weight balanced on both feet
Big breath, ready to move

Tempo: Controlled setup

Feel: Loaded and ready to explode

Key Cues

Primary Cues

"Dip, drive, press" — sequence of the movement
"Legs first, then shoulders" — let leg drive do the work
"Fast dip, explosive drive" — power comes from speed
"Upright torso, don't lean forward" — maintains press path

Tempo Guide

Goal	Tempo	Example
Power	X-X-2-1	Explosive dip/drive, 2s down, 1s reset
Strength	1-X-2-1	1s dip, explosive drive, 2s down
Hypertrophy	2-1-3-0	2s dip, 1s pause, 3s down

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Front Delts	Shoulder flexion — pressing bar upward	`████████░░` 80%
Triceps	Elbow extension — lockout phase	`███████░░░` 75%
Quads	Knee extension — drives bar up	`███████░░░` 75%

Secondary Muscles

Muscle	Action	Activation
Upper Chest	Assists shoulder flexion	`██████░░░░` 60%
Glutes	Hip extension during drive	`██████░░░░` 65%
Lateral Delts	Shoulder stabilization	`██████░░░░` 60%
Calves	Ankle plantar flexion	`█████░░░░░` 55%

Stabilizers

Muscle	Role
Core	Maintains upright posture, transfers power
Obliques	Anti-rotation stability

Muscle Emphasis

This is a total body movement — legs provide 60-70% of the power, shoulders finish the movement. It's more of a power exercise than pure shoulder hypertrophy work. Great for building explosive overhead strength and learning to transfer power from lower to upper body.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too deep of a dip	Turns into front squat	Wastes energy, slow transition	Quick 4-6 inch dip only
Slow dip	Loses stretch reflex, no power	Can't generate explosive drive	Fast dip, elastic rebound
Pressing too early	All shoulders, no leg drive	Defeats purpose, limits weight	Let legs drive first, then press
Leaning forward	Bar path gets messed up	Reduces power transfer	Stay upright, dip straight down
No explosive intent	Slow grind, not power	Doesn't train power development	Move the bar FAST

Most Common Error

Pressing with arms instead of driving with legs — this makes it just a strict press. The push press is about leg drive generating momentum that the shoulders finish. If it feels like all shoulders, you're not using leg drive properly. The legs should do most of the work.

Self-Check Checklist

Quick shallow dip (not deep squat)
Explosive leg drive initiates bar movement
Torso stays upright during dip and drive
Smooth transition from leg drive to press
Bar moves fast — explosive intent

🔀 Variations

By Loading

Bilateral (Standard)
Single-Arm
Alternating

Aspect	Details
Grip	Both hands on bar
Load	Can use most weight
Best For	Power development, overload
Difficulty	Moderate

Aspect	Details
Grip	One hand on bar
Load	Less weight, more core demand
Best For	Anti-rotation, power, imbalances
Difficulty	Advanced

Aspect	Details
Grip	Switch arms each rep
Load	Moderate
Best For	Conditioning, work capacity
Difficulty	Advanced

By Training Purpose

Power Focus
Strength Focus
Hypertrophy Focus

Variation	Change	Why
Standard Push Press	3-5 reps, max speed	Rate of force development
Cluster Sets	2 reps, rest 20s, repeat	Maintain max power output
Speed Work	60-70% load, max velocity	Train speed and explosiveness

Variation	Change	Why
Heavy Push Press	3-6 reps, heavier load	Overload shoulders
Tempo Eccentric	3s lower, explosive up	Build eccentric strength
Pause at Shoulder	2s pause before dip	Eliminate momentum

Variation	Change	Why
Moderate Weight, Higher Reps	8-10 reps	More volume for shoulders
Tempo Push Press	Slower eccentric	Time under tension
Drop Sets	Reduce weight, continue	Push to failure

Movement	Difference	When to Use
Landmine Press (Strict)	No leg drive	Shoulder isolation
Landmine Push Press	Leg drive, shoulders finish	Power, overload
Landmine Jerk	Leg drive, then dip under bar	Advanced power, overhead strength

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% Strict Press)	RIR
Power	3-5	3-5	2-3 min	70-85%	2-3
Strength	3-5	3-6	2-3 min	85-95%	1-2
Hypertrophy	3-4	6-10	90-120s	70-80%	2-3
Work Capacity	3-4	8-12	60-90s	60-70%	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	Early, after main lifts	Requires explosiveness
Push day	Early to middle	Power movement needs freshness
Full-body	After squats/deadlifts	Total body power work
Athletic/Power day	Primary movement	Develops upper body power

Explosive Movements Need Freshness

Push press is a power movement requiring speed and coordination. Place it early in workout when CNS is fresh, but after heavy strength work. Don't program as a finisher — quality drops when fatigued.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets, learn technique
Intermediate	1-2x/week	3-4 sets, focus on power
Advanced	2x/week	4-5 sets, can vary intensity
Athletes	2-3x/week	Sport-specific programming

Progression Scheme

Progressive Overload

For power work, bar speed matters more than weight. If bar speed slows significantly, don't add weight. Quality of movement is critical. Add weight only when reps are fast and powerful.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	55 lbs	4x5	Establish technique, explosive intent
2	60 lbs	4x5	Add weight, maintain speed
3	65 lbs	4x5	Progress load
4	45 lbs	3x5	Deload week (70-75%)
5	70 lbs	4x5	Continue progression

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Landmine Press (Standing)	Learn strict pressing first
Landmine Press (Kneeling)	Build shoulder strength
Dumbbell Push Press	Learn leg drive pattern

Progressions (Harder)

Exercise	When Ready	Link
Landmine Jerk	Can push press explosively, want more power
Single-Arm Landmine Push Press	Want core challenge with power
Barbell Push Press	Ready for strict vertical press path

Alternatives (Same Goal, Different Movement)

Upper Body Power
Explosive Pressing
Shoulder Focus

Alternative	Equipment	Benefit
Barbell Push Press	Barbell, rack	Strict vertical path
Dumbbell Push Press	Dumbbells	Independent arm work

Alternative	Equipment
Medicine Ball Chest Pass	Medicine ball
Plyometric Push-Up	Bodyweight

Alternative	Benefit
Overhead Press	Pure shoulder strength
Landmine Press (Strict)	Shoulder hypertrophy

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Explosive overhead pressing	Use lighter weight, may need strict press instead
Knee pain	Dipping and explosive extension	Use very shallow dip or switch to strict press
Low back pain	Explosive extension	Ensure core bracing, lighter weight
Wrist issues	Impact of catching bar	Use wrist wraps or reduce weight

Stop Immediately If

Sharp pain in shoulder during drive or lockout
Knee pain during dip or drive phase
Lower back sharp pain
Loss of control or balance
Bar path becomes erratic

Injury Prevention

Strategy	Implementation
Master strict press first	Don't rush to push press without solid pressing base
Proper dip depth	4-6 inches only — not a deep squat
Stay upright	Torso vertical during dip prevents back strain
Explosive but controlled	Power without losing technique
Warm-up thoroughly	Shoulders, knees, core activation

Technique Safety

The explosive nature requires attention to technique:

Don't dip too deep — wastes energy, strains knees
Don't lean forward — puts stress on lower back
Control the eccentric — don't let bar crash down
Use leg drive properly — don't press all with shoulders

Most Common Injury

Shoulder strain from pressing too early (not using leg drive) or using too much weight. The push press allows you to overload the shoulders with leg assistance, but if leg drive fails, all the weight hits the shoulders. Master the timing and use appropriate loads.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/Extension	120-140°	🟡 Moderate
Elbow	Extension	Full extension	🟢 Low
Hip	Flexion/Extension	30-40° (in dip)	🟢 Low-Moderate
Knee	Flexion/Extension	30-40° (in dip)	🟢 Low-Moderate
Ankle	Dorsi/Plantar flexion	10-15°	🟢 Low
Spine	Stabilization	Minimal movement	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	120° flexion	Raise arm overhead comfortably	Shoulder mobility work, reduce ROM
Hip	40° flexion	Can quarter squat comfortably	Hip mobility, use shallower dip
Ankle	10° dorsiflexion	Knees can come forward in dip	Ankle mobility or heel-elevated stance
Thoracic	Good extension	Can stay upright in dip	Thoracic mobility work

Joint Health Note

Push press is actually easier on joints than strict pressing in some ways — the leg drive reduces the load the shoulders must overcome during the hardest part of the lift. However, the explosive nature means proper warm-up is critical.

❓ Common Questions

What's the difference between push press and strict press?

Strict Press: Pure upper body, no leg drive, bar moves only from shoulder/arm strength Push Press: Uses leg drive to help initiate bar movement, shoulders finish the lockout

Push press allows 10-20% more weight than strict press. It's a power movement that trains explosive strength and coordination. Use strict press for pure shoulder strength, push press for power and overload.

How deep should the dip be?

4-6 inches maximum — this is a shallow quarter dip, NOT a squat. Think of it as a quick knee bend just to load the legs for an explosive rebound. Common mistake is dipping too deep, which:

Wastes energy
Slows the transition
Turns it into a front squat
Reduces power transfer

Quick shallow dip = more explosive drive.

When should I press with my arms?

Press with arms after the leg drive initiates bar movement. The sequence is:

Quick dip
Explosive leg drive (bar starts moving from this)
As bar rises, press to finish lockout

If you press too early (during leg drive), you're just doing a strict press with a pointless dip. Let the legs do most of the work.

How much more weight can I use vs strict press?

Most people can push press 10-20% more than their strict press. For example:

Strict landmine press: 50 lbs for 5 reps
Landmine push press: 55-60 lbs for 5 reps

This varies based on how well you use leg drive. If you're not getting at least 10% more, you may not be using leg drive effectively.

Is this better for strength or power?

Primarily a power exercise — it trains rate of force development and explosive strength. Secondary benefits:

Overloads shoulders beyond strict press capability
Builds coordination
Develops full-body power transfer

For pure shoulder hypertrophy, strict press is better. For power and explosive overhead strength, push press is superior.

Should I touch-and-go or reset each rep?

For power work, slight pause and reset is better — ensures each rep starts from a good position and is explosive. For conditioning or higher reps, continuous touch-and-go works. Never compromise position for continuous reps.

📚 Sources

Biomechanics & Muscle Activation:

Power Development in Overhead Pressing — Tier A
Push Press Technique Analysis — Tier B
Olympic Lifting Derivatives for Athletes — Tier A

Programming:

NSCA Essentials of Strength Training — Tier A
Explosive Strength Training Methods — Tier B
Athletic Power Development — Tier B

Technique:

Olympic Weightlifting: Complete Guide — Tier A
Kabuki Strength Training Library — Tier C
Strongman Training Methods — Tier C

Safety:

Shoulder Health in Overhead Athletes — Tier B
Injury Prevention in Power Training — Tier A

For Mo

When to recommend this exercise:

User wants to build overhead power and explosiveness
User wants to overload shoulders beyond strict press capacity
User is athlete needing upper body power development
User has good strict landmine press and wants progression

Who should NOT do this exercise:

Cannot perform strict landmine press with good form → Build base strength first with Landmine Press (Standing)
Acute shoulder or knee injury → Wait for clearance
No power training experience → Learn movement with lighter weights
Poor mobility for overhead position → Address mobility first

Key coaching cues to emphasize:

"Quick shallow dip — just 4-6 inches down"
"Explode through your legs — drive the floor away"
"Let legs move the bar, shoulders finish the lockout"
"Stay upright — torso doesn't lean forward"

Common issues to watch for in user feedback:

"Feels like all shoulders" → Not using leg drive properly, pressing too early
"Bar moves slowly" → Weight too heavy or not explosive enough
"Knees hurt" → May be dipping too deep or too slowly
"Lower back hurts" → Leaning forward in dip, not staying upright
"Can't catch the rhythm" → Normal learning curve, practice with light weight

Programming guidance:

Pair with: Lower body power (box jumps, Olympic lift variations), strict pressing
Avoid same day as: Multiple other explosive movements (save CNS)
Typical frequency: 1-2x/week for power development
Place early in workout after main strength lifts but while still fresh

Progression signals:

Ready to add weight when: All reps explosive, bar speed high, form perfect
Try single-arm when: Bilateral version solid, want core challenge
Try jerk when: Want more advanced Olympic lifting derivative
Regress if: Bar speed slowing, form breaking, shoulders doing all work

Red flags:

Bar speed consistently slow → weight too heavy or not explosive enough
Pressing before leg drive completes → timing issue, practice with light weight
Deep dip (more than 6 inches) → cue shorter dip, may be squatting habit
Leaning forward → core weakness or poor motor pattern
Shoulder pain during explosive phase → may need to back off and check shoulder health

Power development notes:

Bar speed is key metric — if speed drops, don't add weight
2-3 reps can be optimal for pure power (allows max speed each rep)
Can be paired with plyometric work for explosive upper body development
Excellent for athletes (basketball, volleyball, combat sports)

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Loading​

By Training Purpose​

Related Movements​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

Sample Progression​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

Technique Safety​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​