Landmine Press
Strength
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The Landmine Press is a dynamic pressing exercise performed by wedging a barbell into a landmine attachment and pressing it upward from a standing, kneeling, or half-kneeling position, using a single arm or both. Its primary purpose is to build shoulder strength and stability while minimizing joint stress through an arc-like path of motion. It mainly targets the deltoids, with secondary engagement of the triceps, upper chest, and core, making it ideal for athletes, overhead pressers seeking variety, or those with shoulder limitations; equipment required is just a landmine base and barbell.
How to Perform Landmine Press
- 1Insert one end of the barbell into the landmine attachment (or corner of a room secured with a towel). Load the free end with weight plates.
- 2Stand facing the landmine with feet shoulder-width apart, knees slightly bent for stability.
- 3Grip the free end of the barbell with both hands at chest height, palms facing each other (neutral grip), elbows tucked close to your sides.
- 4Engage your core and squeeze your glutes to maintain a neutral spine and upright torso.
- 5Press the barbell forward and slightly upward in a smooth arc toward eye level, fully extending your arms without locking elbows; exhale as you press.
- 6Pause briefly at the top, then slowly lower the barbell back to chest height under control; inhale as you lower.
- 7Repeat for desired reps, then switch sides if performing unilaterally (one arm at a time).
- 8Key form tips: Keep your torso stable—avoid leaning back or arching your lower back. Use a full range of motion without shrugging shoulders. Common mistakes: Flaring elbows wide, using momentum from hips, or incomplete extension.
