Smith Machine Landmine Press
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The Smith Machine Landmine Press is a strength exercise that involves loading one end of a barbell into a landmine attachment within a Smith machine and pressing it upward from a standing, kneeling, or half-kneeling position, mimicking a hybrid overhead press. Its primary purpose is to build shoulder strength and stability while reducing joint stress through the guided bar path. It mainly targets the deltoids, with secondary engagement of the triceps, upper chest, and core, making it ideal for intermediate lifters seeking safer pressing variations.
How to Perform Smith Machine Landmine Press
- 1Set the Smith machine bar to the lowest position and load one end with weight plates; attach the opposite end to a landmine base or secure it in a corner if no base is available.
- 2Stand facing away from the loaded end, positioning your feet shoulder-width apart with a slight stagger if preferred for stability.
- 3Grip the fat end of the barbell with both hands at chest height, palms facing each other, elbows tucked and pointing down.
- 4Brace your core, keep your chest up, and slightly bend your knees while maintaining a neutral spine.
- 5Press the bar upward in an arc toward your head by extending your elbows, exhaling as you press.
- 6Rotate your shoulders forward at the top to align the bar over your head, squeezing your shoulders without locking elbows.
- 7Inhale as you reverse the motion, lowering the bar in a controlled arc back to chest height, keeping elbows tucked.
- 8Repeat for desired reps, then safely rerack if using Smith machine safeties.
- 9Key form tips: Maintain a stable base—avoid arching your lower back; keep the movement smooth without jerking. Common mistakes: Flaring elbows outward, using momentum instead of shoulder drive, or letting the head jut forward.
