Landmine Press
The landmine press is a shoulder exercise where you press the free end of a barbell up and forward while the other end stays anchored to the floor. Your front delts lead the movement, with your upper chest and triceps helping, and your abs work hard to keep your torso steady. It is a practical option for lifters who want a standing press without a full overhead path, and for athletes who like pressing from a split or kneeling stance.
A strict overhead press moves straight up over your head, and that takes a fair amount of shoulder mobility. The landmine bar travels in an arc that ends in front of you, so the path sits somewhere between an incline press and an overhead press. Many lifters find that angle more comfortable, and it is easy to learn because the bar guides your hands. You will not load it as heavily as a barbell press, and it needs a landmine attachment or a safe corner.
Muscles worked
- Front deltoid (primary)
Equipment
Barbell
How to do it
- Slot one end of a barbell into a landmine base, or wedge it securely into a corner with a towel to protect the wall. Load the free end, and add a handle if your gym has one.
- Stand facing the bar, then lift the free end to your chest using your legs. Hold it with both hands stacked over the end of the bar or on the handle, close to your upper chest.
- Set your feet in a stable athletic stance, shoulder width or slightly staggered, with a small bend in your knees. Lean slightly forward from your ankles so your body lines up with the bar.
- Brace your abs and squeeze your glutes so your ribs stay down. Your elbows should sit in front of your body, not out to the sides.
- Press the bar up and forward until your arms are straight, reaching a little at the top so your shoulder blades move around your ribs.
- Lower the bar under control to your upper chest, then press again. Keep your legs still throughout, as the press should come from your shoulders and arms.
Common mistakes
- Arching your lower back. Leaning back turns the lift into a steep incline press and puts your spine in a weak position. Keep your ribs down and lean into the bar slightly.
- Flaring your elbows. Elbows out to the sides waste the natural angle of the lift. Keep them forward and close to your ribs as you lower the bar.
- Using your legs without meaning to. A dip at the knees helps the bar up and takes work away from your shoulders. Save that for the thruster variation and keep strict reps strict.
- Setting up an unsafe anchor. A bar that slides out of a corner is dangerous. Use a proper base, or make sure the end cannot shift before you add any weight.
Variations
- Single-arm landmine press : Press with one hand, with your opposite foot forward, when you want to work each side alone and make your core resist twisting.
- Half-kneeling landmine press : Put one knee down to take your legs out of the lift and keep your hips honest.
- Landmine thruster : Squat with the bar at your chest, then drive up and press in one motion when power and conditioning are the goal.
- Overhead press : Move to it when strict vertical pressing is your priority and you want to load more weight.
Sets and reps to start with
As a main press, do 3 to 4 sets of 6 to 10 reps with 90 seconds to 2 minutes of rest. As an accessory, 3 sets of 10 to 12 per side with a single arm works well. Beginners should start with the empty bar, which feels lighter than its 20 kg (45 lb) label because one end rests on the floor, and do 3 sets of 10. Once or twice a week is enough, usually on a shoulder or upper body day. Since the floor carries part of the bar, your numbers will not match other presses, so judge progress against your own previous sessions and add small plates when every rep stays strict.
Frequently asked questions
What muscles does the landmine press work?
It mainly trains your front delts, with help from your upper chest and triceps. Your abs and glutes work to keep your torso still, and your serratus helps at the top as your shoulder blades move forward. Single-arm versions also make your core resist rotation.
Can you do a landmine press without a landmine attachment?
Yes, you can place the end of a barbell in a corner, usually wrapped in a towel to protect the walls. Make sure the bar cannot slide or roll before you load it. If your gym does not allow that, a heavy plate with the sleeve fitted inside the hole can sometimes work, as long as the plate stays put.
Is the landmine press a good substitute for the overhead press?
It works well as an alternative if overhead pressing does not suit you, though the two are not identical. The landmine path is angled, so it has some of the feel of an incline press. If you feel pain during any press, stop and see a professional.
How much weight is on a landmine press?
Less than the plates and bar add up to, because the floor supports one end. The load you feel also changes through the rep as the angle of the bar changes. That is why it makes more sense to compare your numbers to your own past sessions than to a regular barbell press.
Similar exercises
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