Landmine Press
Build strong shoulders with this joint-friendly pressing variation that follows a natural arc and reduces impingement risk.
Muscles Worked
Primary Muscles
- Anterior Deltoids (Front Delts)
- Lateral Deltoids (Side Delts)
Secondary Muscles
- Upper Chest
- Triceps
- Core Stabilizers
- Serratus Anterior
How to Perform
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1
Setup: Secure one end of barbell in landmine attachment or corner. Load plates on free end. Stand facing the bar with feet shoulder-width apart in staggered stance (working-side leg back).
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2
Starting Position: Grab end of barbell with one hand at shoulder height. Elbow bent, bar starts at shoulder level. Keep core tight and chest up. Other hand can be on hip or extended for balance.
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3
Press: Drive bar upward and slightly forward in a natural arc. Extend arm fully without locking out aggressively. The bar travels in an angled path, not straight up. Keep wrist neutral and core braced.
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4
Top Position: At full extension, arm is slightly in front of body (not perfectly vertical). Squeeze delts at the top. Avoid overextending or arching back. Maintain stable torso position.
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5
Lower: Control bar back to shoulder level over 2-3 seconds. Follow same arc path. Keep tension on delts—don't crash bar into shoulder. Reset and repeat. Complete all reps, then switch sides.
Common Mistakes
Arching Back Excessively
Hyperextending spine to press weight shifts stress to lower back and reduces delt tension. Keep core tight and ribcage down throughout the press.
Pressing Straight Up
Fighting the natural arc by trying to press vertically increases shoulder stress. Follow the angled path—press up and slightly forward.
Standing Too Close or Far
Incorrect distance changes the movement pattern. Stand close enough that bar starts at shoulder height with elbow bent at 90°.
Using Too Much Weight
Heavy loading forces compensation patterns and reduces shoulder safety benefits. Use moderate weight with perfect form.
Training Notes
Landmine Press is safest when the ribs stay down and the shoulder blades glide naturally. Avoid excessive arching by tightening the glutes and keeping the pelvis stacked. A neutral wrist and elbows slightly in front of the body keep the press in a strong, shoulder‑friendly line.
Use a controlled lowering phase to build stability. A 2–3 second eccentric helps the delts do the work rather than the traps. If you feel pinching, reduce range slightly and keep the elbows from drifting too far behind the body.
For hypertrophy, aim for 3–4 sets of 8–15 reps, leaving 1–2 reps in reserve. For strength, keep reps lower (5–8) and focus on crisp technique. Rest 90–150 seconds for moderate loads; longer for heavier sets.
If the traps take over, lower the load and think about “shoulders down and wide.” A slightly wider grip can reduce internal rotation stress during upright‑row type patterns. For raises, stop at shoulder height to avoid unnecessary joint strain.
Pair Landmine Press with a rear‑delt or external‑rotation movement to balance the shoulder. A simple combo is a press plus face pulls or rear‑delt flyes. Over time, track reps and load while keeping the same smooth tempo.
Pro Tips
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Staggered Stance
Place working-side leg back in a split stance. This creates better base, allows hip drive assistance, and prevents excessive back arching.
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Follow the Natural Arc
Let the landmine dictate the path—press forward and up, not straight vertical. This angle mimics natural shoulder movement and reduces impingement.
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Grip at Bar End
Hold the very end of the bar, not down on the sleeve. This maximizes leverage and allows proper wrist position for optimal force transfer.
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Perfect for High Reps
The reduced joint stress makes landmine press ideal for higher rep ranges (12-20 reps). Use it for volume work to build delts without beating up shoulders.
Variations
Kneeling Landmine Press
Removes leg drive for more core stability demand.
Half-Kneeling Landmine Press
Challenges hip stability and anti-rotation strength.
Landmine Push Press
Adds leg drive for explosive power development.
Two-Arm Landmine Press
Both hands on bar for bilateral pressing.
Alternatives
Track Your Landmine Press Progress
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