Landmine Press

Strengthen your shoulders, chest, and triceps with the Landmine Press. This unique pressing movement offers a joint-friendly alternative to overhead

IntermediateShoulders Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Landmine Press

Compound

Standing Plate Presses

Shoulders · Deltoid Anterior · Weighted

Intermediate

Compound

Smith Behind Neck Press

Shoulders · Deltoid Anterior · Smith machine

Intermediate

Compound

Landmine Single Arm Press

Shoulders · Pectoralis Major Sternal Head · Body weight

Intermediate

Compound

Landmine Kneeling One Arm Shoulder Press

Shoulders · Deltoid Anterior · Leverage machine

Intermediate

Description

The Landmine Press is a shoulder exercise that focuses on the front deltoids, upper chest, and triceps. It is performed by pressing a barbell attached to a landmine or corner.

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How to do Landmine Press

01
Setup
Place one end of a barbell into a landmine attachment or firmly in a corner against a wall to secure it.
02
Setup
Stand facing the landmine, holding the free end of the barbell with both hands interlocked or one hand, keeping the weight at chest height. Position your feet shoulder-width apart, slightly staggered, or in a neutral stance, whatever feels most stable.
03
Brace your core and exhale as you press the barbell upward and forward in an arc, extending your arm(s) fully without locking out your elbows.
04
Inhale as you slowly and controlledly lower the barbell back to the starting position at your chest, resisting the weight throughout the eccentric phase.
05
Maintain a stable torso and avoid excessive leaning or arching of the lower back throughout the movement.

Tips

Adjust your stance (staggered vs. neutral) to find the most stable base, which can help you generate more power and maintain balance during the press.
Focus on driving the barbell up and forward, visualizing your shoulder blade rotating upward, rather than just pressing straight overhead.
Control the eccentric (lowering) phase of the movement to maximize time under tension and build strength and stability in your shoulders.
Keep your core engaged throughout the entire movement to protect your spine and transfer force efficiently from your lower body to the barbell.

Common mistakes

Rushing the eccentric phase reduces muscle engagement; instead, lower the barbell slowly and under control to maximize strength gains.
Arching the lower back excessively places undue stress on the spine; fix this by actively engaging your core and maintaining a neutral spine.
Using too much body English or momentum to lift the weight shifts the focus from the target muscles; instead, use a controlled press driven by your shoulders and triceps.

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Questions

Is Landmine Press good for beginners?

Landmine Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine Press?

You need Body weight to perform Landmine Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine Press?

Adjust your stance (staggered vs. neutral) to find the most stable base, which can help you generate more power and maintain balance during the press. Focus on driving the barbell up and forward, visualizing your shoulder blade rotating upward, rather than just pressing straight overhead. Control the eccentric (lowering) phase of the movement to maximize time under tension and build strength and stability in your shoulders. Keep your core engaged throughout the entire movement to protect your spine and transfer force efficiently from your lower body to the barbell.

What are common mistakes when doing Landmine Press?

Rushing the eccentric phase reduces muscle engagement; instead, lower the barbell slowly and under control to maximize strength gains. Arching the lower back excessively places undue stress on the spine; fix this by actively engaging your core and maintaining a neutral spine. Using too much body English or momentum to lift the weight shifts the focus from the target muscles; instead, use a controlled press driven by your shoulders and triceps.