Landmine Press: How to Do It, Muscles Worked and Benefits

The landmine press is one of the best pressing exercises for people whose shoulders complain about a strict overhead press. You anchor one end of a barbell, hold the other end at shoulder height, and press it up and forward along an angled arc. That path keeps your arm in front of your body rather than forcing it fully overhead, so you build strong shoulders and an upper chest without the pinch that overhead work can cause. It is also a superb core and stability exercise, especially done one arm at a time. Here is how to do it properly, the muscles it works, and how to make it a staple.

How to do a landmine press

Set up by anchoring one end of a barbell in a landmine attachment or a secure corner, and load a plate on the free end. The half-kneeling single-arm version is the best place to learn.

1. Get into position. Kneel on the same-side knee as the pressing arm (right knee down if pressing with the right hand), with the other foot planted in front. Pick up the end of the bar and hold it at the front of your shoulder, elbow tucked in.
2. Brace. Take a breath, tighten your abs and squeeze your glutes so your hips and torso are locked upright. Do not let your lower back arch.
3. Press up and forward. Push the bar up and slightly forward along its natural arc until your arm is straight and your bicep is near your ear. Keep your wrist firm and your ribs down.
4. Control the return. Lower the bar back to your shoulder slowly, keeping your torso still. Resist the urge to let it drop.
5. Finish and swap. Complete all your reps on one side, keeping your body square and stable throughout, then switch knees and arms.

Muscles worked

The landmine press is a compound push with a big stability demand.

• Front deltoids. The front of your shoulders are the main mover, driving your upper arm up and forward. Pressing movements load the deltoids heavily (EMG study of the overhead press).
• Upper chest. Because the press travels forward as well as up, the clavicular (upper) fibres of your pectorals take a meaningful share of the load, more than in a strict vertical press.
• Triceps. Your triceps straighten your elbow to finish each rep, just as in any press.
• Serratus anterior and core. The angled path and single-arm setup demand serious anti-rotation and anti-lean work from your obliques, deep core and the serratus around your ribcage.
• Upper back and shoulder stabilisers. These hold the shoulder blade in a safe position as you press. Keeping the arm in front of the body rather than in full overhead reach is part of why the movement suits people prone to shoulder pinching (systematic review of shoulder muscle activity in subacromial impingement).

Training your shoulders and chest a couple of times a week fits the NHS advice to work all major muscle groups on at least two days a week.

Benefits

• It is shoulder-friendly. The angled path keeps your arm in a more comfortable position than a strict overhead press, so many people can press pain-free with it when overhead work bothers them.
• It builds shoulders and upper chest together. The forward arc trains the front delts and the top of the chest in one movement, filling out the whole front of your upper body.
• It hammers your core. Single-arm pressing forces your trunk to resist twisting and leaning, so you get a strong anti-rotation core workout for free.
• It evens out imbalances. Pressing one arm at a time stops your stronger side taking over, which a barbell press hides.
• It needs little kit. A barbell and a plate, ideally with a landmine point on a power rack, is all you need, making it ideal for home training.

Common mistakes

Arching your lower back. Leaning back to muscle the weight up stresses your spine and takes the shoulders out of it. Brace your abs, squeeze your glutes and stay stacked.

Flaring the elbow wide. Letting your elbow drift far out to the side stresses the shoulder. Keep your elbow tucked in front of your body and press along the bar's natural line.

Pressing with your legs. In the half-kneeling version, bouncing your hips to help the press defeats the purpose. Keep your hips locked and let your shoulder do the work.

Cutting the range short. Not locking out or not returning fully to the shoulder shortchanges the movement. Press to a straight arm and lower all the way down.

Uneven sides. Doing more reps or more weight on your stronger arm builds in an imbalance. Match your reps and load on both sides.

Variations

• Standing single-arm landmine press. Press from standing to allow a little leg drive and heavier loads, while still challenging your core.
• Two-hand landmine press. Cup the end of the bar with both hands and press from the chest. A great option for beginners and for pressing heavier without a single-arm limit.
• Half-kneeling landmine press. The version above, with one knee down, for maximum core stability and strict single-arm work.
• Landmine push press. Add a small dip and drive from the legs to move more weight, once your strict form is solid.
• Landmine Z press. Sit on the floor with your legs out in front and press. It removes all leg help and is brutally strict on the shoulders and core.

For a strict vertical pressing comparison, see our overhead press guide.

Sets and reps

A simple plan that works for most people:

• Strength and muscle: 3 to 4 sets of 8 to 12 reps per arm, 2 to 3 times a week. Rest 60 to 90 seconds.
• Heavier strength focus: 4 sets of 6 to 8 reps with the two-hand or standing version, rest 2 minutes.
• Learning the move: 3 sets of 10 light reps half-kneeling, focusing on a stacked torso and a smooth arc.

Add a little weight once you can hit the top of your rep range with clean form on both arms. A barbell, weight plates and a landmine point will keep you progressing for a long time.

Recommended reads

1. The best power cage in the UK
2. The best barbell in the UK
3. The best weight plates in the UK
4. How to do an overhead press