WhatWorksWhat.
Chest

Landmine Chest Press

Upper-chest + front-delt blend, with the shoulder happy because the angle is naturally diagonal.

Complexity · Lowhypertrophybeginner+Barbell
  • Chest
  • Chest - Upper (clavicular)
  • Front delts
  • Triceps
  • Upper (clavicular)
  • Middle (sternal)
  • Lower (costal)

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper (clavicular)

    Hit

    Targeted on incline pressing/flys.

  • Middle (sternal)

    Not hit

    Targeted on flat pressing.

  • Lower (costal)

    Not hit

    Targeted on decline pressing and dips.

The movement

Get it right, not roughly right.

Optimal form

2:17· Colossus Fitness

How to PROPERLY Incline Barbell Bench Press (FIX YOUR FORM NOW)

Shoulder rack

Lockout

One end of a barbell wedged in a landmine or corner. Stand with the other end at chest height. Press up and forward in an arc, lock out near eye level. Half-kneeling makes it stricter.

Common mistakes

  • Leaning backward to launch the bar - turns into a push press.
  • Stopping short of full lockout overhead.

Where you should feel it

Upper-chest + front-delt blend, with the shoulder happy because the angle is naturally diagonal.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains chest. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Half-kneeling landmine press

    One knee down, anti-cheat version.

    100% on target

    On target

    Same target, minor adjustment.

  • Two-arm landmine press

    Both hands on the bar.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

Coach note

For lifters whose shoulders hate overhead pressing, this is the closest substitute that still trains the upper chest.