The landmine press sits between a vertical overhead press and a more forward-directed pressing movement. One end of the barbell stays anchored while the other travels forwards and upwards in an arc.
That angled bar path is what makes the exercise useful. It can be performed standing, half kneeling or kneeling, with one or both arms, and either strictly or with deliberate leg drive. Each version changes the balance between pressing strength, stability and whole-body involvement.
What is a landmine press?
In a landmine press, one end of a barbell is fixed close to the floor while the free end is pressed away from the shoulder. Because the anchored end acts as a pivot, the bar follows an arc rather than moving vertically.
Compared with a conventional overhead press, the arm therefore travels on a more diagonal path. For lifters who find a fully vertical overhead position difficult to access comfortably, this different angle can be useful.
That does not make the landmine press a treatment for shoulder pain. If pressing causes pain, changing the exercise or load and getting persistent symptoms properly assessed makes more sense than trying to train through them.
How to do a landmine press
A secure pivot is essential. A dedicated Landmine Attachment fixes one end of the barbell while allowing it to move freely through the required arc.
The single-arm half kneeling landmine press is a good place to learn the basic pattern:
- Secure one end of the barbell and load the free sleeve conservatively.
- Bring the free end of the bar to shoulder height.
- Brace the trunk and keep the ribs controlled over the pelvis.
- Keep the wrist stable rather than letting it fold backwards.
- Press the bar forwards and upwards along its natural arc.
- Reach a controlled finish without leaning backwards to complete the rep.
- Lower the bar smoothly to the shoulder.
- Complete the set before switching sides.
Do not try to force the bar straight towards the ceiling. The pivot determines the path.
Distance from the attachment matters as well. Too close and the movement can feel cramped; too far away and the torso tends to chase the bar forwards. Adjust the position until the press feels smooth from start to finish.
Landmine press muscles worked
The exact contribution changes with the stance, load and pressing angle, but the main muscles remain similar.
The anterior deltoid does much of the work around the shoulder. The upper chest contributes to the press, particularly as the movement becomes more forward-directed, while the triceps extend the elbow towards the top of the repetition.
The trunk also has an important role. During a single arm landmine press, the off-centre load tries to rotate or shift the torso. The core has to control that movement while force is transferred into the bar.
This stability demand becomes particularly noticeable in half kneeling variations.
Common landmine press mistakes
Leaning back to finish the rep
When the load is too heavy, the last part of the press often comes from extending through the lower back rather than continuing the movement cleanly through the shoulder and arm.
Keep the torso controlled and reduce the load if every repetition turns into a backbend.
Fighting the bar path
The free end of a landmine moves through an arc. Trying to press it vertically works against the setup.
Follow the natural forwards-and-upwards path instead.
Rotating unintentionally
During a strict single-arm press, the torso should remain controlled. Rotation belongs in a rotational press, where it is deliberately built into the exercise.
If the body turns simply to get a heavy rep moving, reduce the load.
Adding weight too quickly
The empty bar can make the exercise feel deceptively easy. Once plates are added, the demands on both the shoulder and trunk rise quickly.
Load should only increase while the same controlled bar path can be maintained.
Half kneeling, kneeling and standing landmine press
Changing the body position changes how much help can come from the lower body and how much stability is required.
Half kneeling landmine press
With one knee down and the opposite foot planted, leg drive is limited and poor trunk positioning becomes easier to spot.
The half kneeling landmine press is therefore a strong choice for learning the exercise, practising unilateral control and keeping the focus on a strict press.
Kneeling landmine press
With both knees on the floor, the lower body contributes even less.
This creates a strict pressing variation with a relatively narrow base of support, so there is rarely any need to chase heavy loads.
Standing landmine press
Standing provides a more stable base and usually allows more weight to be used. A staggered stance often works particularly well for unilateral pressing.
The main thing to watch is unwanted leg drive. If the goal is a strict standing landmine press, the knees and hips should remain controlled throughout the rep.
Single arm landmine press
Pressing with one arm increases the stability demand because the load is no longer centred in front of the body.
The trunk has to resist unwanted rotation and side bending while the shoulder and triceps produce the press. Training each side separately also makes differences in strength or control easier to notice.
For that reason, the single arm landmine press works well when unilateral pressing strength and trunk control are both priorities.
Landmine press variations
Once the basic press is established, the same setup can be adapted for different training goals.
Landmine push press
The landmine push press deliberately adds the lower body.
A short dip through the knees and hips starts the movement before force is driven through the floor and transferred into the bar. The upper body then finishes the press.
This makes it useful when the goal shifts from strict pressing towards speed and power.
Landmine rotational press
In a landmine rotational press, rotation is intentional.
The feet, hips and torso turn together as force is transferred into the bar. It becomes a coordinated whole-body movement rather than a strict shoulder press.
Control and timing matter more here than simply loading more plates.
Landmine squat to press
The landmine squat to press combines a squat with the press.
The bar stays in front of the body during the squat, and the drive out of the bottom flows directly into the pressing phase.
It fits particularly well into full-body strength-endurance and conditioning work. If either part of the movement falls apart as fatigue rises, reduce the load or end the set.
Landmine chest press
A landmine chest press uses a more forward-directed pressing angle, increasing the role of the chest.
Body position determines how the exercise feels. The more horizontal the press becomes, the closer it moves towards an incline-style pressing pattern.
It can complement bench and dumbbell pressing, but the fixed arc means it remains a different exercise rather than a direct replacement.
Landmine press vs overhead press
Neither exercise is automatically better.
A strict overhead press is more specific when the goal is to build strength in a true vertical pressing pattern.
The landmine shoulder press follows a diagonal path and makes unilateral pressing and trunk stability work particularly easy to integrate.
Both can therefore have a place in the same programme. Choose according to the movement and adaptation you actually want to train.
Landmine press alternatives
The best landmine press alternative depends on why the exercise is in the programme.
A single-arm dumbbell press is a straightforward option for unilateral shoulder strength. An incline dumbbell press provides a pressing angle between horizontal and vertical, while a cable press allows more freedom to adjust the resistance angle.
If vertical overhead strength is the priority, a conventional overhead press is the more specific choice.
The replacement does not have to look identical. It needs to serve the same training purpose.
How to programme the landmine press
For general strength and muscle development, controlled sets of roughly 6–12 repetitions per side suit many lifters.
Higher repetitions can work well for accessory work and strength endurance. Lower rep ranges can be used when strength is the priority, provided technique remains stable as the load rises.
Half kneeling variations are useful when control is the focus. Standing presses generally allow more load, while push press and rotational versions are better suited to power and whole-body force production.
FAQ
What are landmine presses good for?
Landmine presses train the shoulders, upper chest and triceps while also requiring trunk stability. Different variations can be used for unilateral strength, muscle development, power or conditioning.
Is the landmine press better than the overhead press?
No. They train different pressing patterns. The overhead press is more specific to vertical pressing strength, while the landmine press follows a diagonal path and works particularly well for unilateral pressing.
Which muscles are targeted by the landmine press?
The main muscles involved are the anterior deltoids, upper chest and triceps. The trunk also works to stabilise the body, especially in single-arm variations.
Is the landmine press a shoulder or chest exercise?
It is primarily an angled upper-body press with substantial shoulder involvement, while the upper chest also contributes. A more horizontal pressing angle generally increases the role of the chest.
Why do landmine presses feel hard with relatively little weight?
Single-arm and half kneeling variations add a significant stability demand. The trunk has to control rotation and body position at the same time as the upper body presses the bar.