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Landmine Push Up

Step by step instructions, muscle activation and variants for the Landmine Push Up.

MediumMiddle chest

About this exercise

The Landmine Push Up is a bodyweight chest exercise performed with both hands gripping the weighted end of a landmine barbell. The elevated, angled handle position reduces wrist stress while the rotational freedom of the bar allows the hands to naturally pronate and supinate, increasing pectoral engagement throughout the movement.

How to Perform

  • Secure a landmine attachment and position the barbell end at a low angle; kneel or assume a push-up position behind it
  • Grip the end of the barbell with both hands stacked or side by side
  • Set your body in a straight plank line from head to heels, arms extended
  • Brace your core and lower your chest toward your hands by bending your elbows, keeping them at roughly 45 degrees from your torso
  • Pause briefly at the bottom, chest close to the bar
  • Push through both hands to extend your arms and return to the starting position
  • Avoid letting your hips sag or rise during the movement

Muscle Activation

Primary
Middle chest
Secondary
TricepsCoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Landmine Push Up

The Landmine Push Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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