Chest · Landmine
Squeeze Press
How to do the squeeze press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Set up a barbell in a landmine attachment. Holding one end with both hands at shoulder height, press it overhead at an angle while squeezing the chest. Lower back down with control.
- 1Feel your chest and triceps pressing the barbell upward in a landmine with hands together
- 2Squeeze your pecs as you press and keep elbows tucked
- 3Use your core to stabilize and drive through your feet
Common mistakes
- Avoid letting the bar drift off-line; press along the natural landmine path
- Don't flare your elbows
- Avoid arching your back; keep your ribs down
Muscles worked
The squeeze press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Squeeze Press strength standards
See how your squeeze press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM50 lb
Silvere1RM90 lb
Golde1RM142.5 lb
Platinume1RM197.5 lb
Diamonde1RM230 lb
Champione1RM260 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the squeeze press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.