How many sets and reps of the landmine triceps extension should you do when you are new to the exercise?

Three sets of 10 to 12 reps with an empty or lightly loaded sleeve is enough while you learn the arc. Add small plates once the bar follows the same smooth path every rep without the hips swaying to help.

What can replace the landmine triceps extension without a landmine attachment?

A standing barbell overhead triceps extension or an EZ-bar version both load the triceps similarly if you don't have a landmine unit or corner to brace a barbell in.

Who is the landmine triceps extension good for?

It's a good option for lifters whose shoulders find a straight overhead bar path uncomfortable, since the landmine's arc changes the angle of resistance. Skip it if your gym has a straight overhead setup that already feels fine, since the arc mainly solves a mobility problem you may not have.

Intermediate

Landmine Triceps Extension

The landmine's fixed arc changes the resistance angle as the bar rises, giving the long head a smooth loading pattern that is easy on cranky elbows. Gripping the sleeve with both hands keeps it stable while you extend overhead, and the half-kneeling setup locks the core in place. It is a good option for lifters who find straight-bar overhead work uncomfortable.

Equipment: Barbell, Landmine
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Anchor one end of a barbell in a landmine or a corner and load the free sleeve.
2
Kneel or half-kneel facing the bar and cup the end of the sleeve with both hands.
3
Bring the bar up so your hands are near your forehead, elbows pointing forward.
4
Extend the elbows to press the bar up and away along the landmine arc.
5
Bend the elbows under control to return the bar toward your head.
6
Exhale as you extend and inhale as you lower.

Tips

Keep the upper arms pointing forward so the triceps, not the shoulders, drive the bar.
Brace the trunk and keep the hips square to stop the torso from swaying.
Follow the natural arc of the landmine rather than forcing a straight line.

Variations

Common mistakes

The elbows drop down and out as the bar rises, letting the shoulders press the weight instead of the triceps finishing the arc.
Fighting the landmine's natural arc to force a straight vertical path fights the equipment instead of using the angle it's built for.
Letting the hips open to one side as the bar swings lets the torso, not the triceps, generate the last part of the press.
A setup too close to the pivot point cramps the arc and stops the bar from reaching a position where the elbows can fully lock out.

Frequently asked

How many sets and reps of the landmine triceps extension should you do when you are new to the exercise?: Three sets of 10 to 12 reps with an empty or lightly loaded sleeve is enough while you learn the arc. Add small plates once the bar follows the same smooth path every rep without the hips swaying to help.
What can replace the landmine triceps extension without a landmine attachment?: A standing barbell overhead triceps extension or an EZ-bar version both load the triceps similarly if you don't have a landmine unit or corner to brace a barbell in.
Who is the landmine triceps extension good for?: It's a good option for lifters whose shoulders find a straight overhead bar path uncomfortable, since the landmine's arc changes the angle of resistance. Skip it if your gym has a straight overhead setup that already feels fine, since the arc mainly solves a mobility problem you may not have.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Triceps exercises