Landmine Press

Description

How to Do Landmine Press

1. 1
   Setup

   Place one end of a barbell into a landmine attachment or firmly in a corner against a wall to secure it.

2. 2
   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.

3. 3

   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.

4. 4

   Inhale as you slowly and controlledly lower the barbell back to the starting position at your chest, resisting the weight throughout the eccentric phase.

5. 5

   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.