FitCiLandmine Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place one end of the bar in the landmine attachment and grip the other end with one hand at shoulder height.
- Set your feet shoulder-width apart, bend your knees slightly, and keep your torso tight.
- Press the bar up and slightly forward until your arm is nearly locked out.
- Control your shoulder at the top, then lower the bar back to shoulder height under control.
- When one set is finished, repeat the same movement with the other arm.
Coaching tip
A shoulder-friendly press; drive the bar up and across and keep your torso stable.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Flat Dumbbell Press, Incline Dumbbell Press, Dumbbell Fly
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.