The landmine press has you push one end of a barbell, anchored in a corner or landmine holder, upward and forward from the shoulder. The arc is friendly to the shoulder joint and trains the upper chest, the front deltoid and the triceps, along with the core.
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How effective is this exercise for you?
3
Sets
12
Reps
Barbell
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Upper chest
➕
Secondary
Shoulders, Triceps
📋 How To Perform Landmine Press
1
Set up a barbell in a landmine attachment (or corner), load one end.
2
Hold the loaded end at shoulder height with one or both hands.
3
Press up and slightly forward along the natural arc of the bar.
4
Lower back to shoulder height under control.
5
Keep your core braced — this movement also challenges stability.
💡 Benefits of Landmine Press
Provides a shoulder-friendly pressing option for people with tight shoulders or overhead limitations, and builds pressing strength through an angled path. The standing version also trains core stability and balance.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 12 reps per arm, using a staggered stance. Start with a light plate load and press the bar up and slightly forward, finishing with the arm in line with the body.
⚠️ Common Mistakes to Avoid
Leaning back to push the bar instead of pressing
Letting the elbow flare far out to the side
Not stepping into a stable staggered stance
✅ Pro Tips
Stand with a staggered stance and brace the core before each rep
Press the bar up and slightly forward in a smooth arc
🛡️ Safety Notes
A shoulder-friendly alternative to straight overhead pressing, but make sure the bar is firmly anchored so it cannot slip. Stop if you feel sharp pain in the front of the shoulder.
The angled path is often more comfortable than a straight overhead press for people with shoulder tightness, which is why it is popular in rehabilitation and general training.
Do I need a landmine attachment?
Not necessarily. You can wedge the end of a barbell in a corner with a towel for protection, though a proper attachment is more secure.
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