Landmine Press

What is the Landmine Press?

The landmine press drives one end of a barbell, anchored in a landmine or corner, up and away from the shoulder along an arc. That angled path sits between a horizontal and a vertical press, so the shoulders press through a range most people find far more comfortable than pressing straight overhead, making it a go-to for cranky or limited-mobility shoulders.

Muscles worked

Primary: Shoulders

The front and side deltoids press the bar up the arc, flexing and abducting the shoulder as the barbell travels from the front rack out to a near-overhead lockout.

Secondary: Triceps, Chest

The triceps extend the elbow to finish the press, and the upper chest assists on the incline-angled path.

How to perform the Landmine Press

1. Wedge one end of a barbell into a landmine anchor or corner and hold the free end at shoulder height with one or both hands.
2. Stand in a short staggered stance with the core braced and the elbow tucked in front of the body.
3. The arced landmine path keeps the arm in a joint-friendly plane between a horizontal and overhead press, easing on cranky shoulders.
4. Press the bar up and forward along the natural arc of the landmine until the arm is nearly extended.
5. Because the bar travels forward as well as up, it never forces the shoulder into the fully overhead position that aggravates impingement.
6. Lower the bar under control back to the shoulder along the same arc, keeping the core tight throughout.

Suggested working range: 8–12 reps. Default progression: double progression.

Mechanics

A vertical-pattern press along a fixed arc: with one end of the bar anchored, the shoulder flexes and the elbow extends to press the free end up and away to lockout. As a compound it loads the delts, triceps, and upper chest together, and the anchored arc limits how far the arm goes overhead, keeping the shoulder in a friendlier position than a barbell or dumbbell press.

Form cues

• •Wedge the bar into a landmine or a corner and hold the free end at your front shoulder to start.
• •Press the bar up and forward along its natural arc rather than forcing it straight up.
• •Brace the abs and keep the ribs down so the press doesn’t become a backward lean.
• •Lower under control back to the front of the shoulder, following the same arc each rep.

Common mistakes

• •Letting the elbow flare wide and losing the joint-friendly arced path of the landmine.
• •Leaning the whole torso back to push the bar instead of pressing with the shoulder.
• •Letting the core go slack so the lower back takes the load.
• •Rushing the bar back down rather than controlling it along the landmine arc.

Variations & alternatives

• •Single-arm landmine press: one arm at a time for more range and a big anti-rotation core demand.
• •Half-kneeling landmine press: takes the legs out and raises the core stability requirement.
• •Overhead barbell press: the straight-overhead version once shoulder mobility allows it.
• •Neutral-grip dumbbell press: another shoulder-friendly press with palms facing in.

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly

Shoulders · Dumbbell

Programming: sets, reps & when to use it

Use the landmine press as a primary or secondary shoulder builder in the library’s 8–12 rep range, where the arc stays smooth and controlled. It’s an excellent choice when straight-overhead pressing bothers your shoulders. Press it early on a shoulder or push day, and pair it with lateral and rear-delt work to cover the heads the arc doesn’t emphasise.

Frequently asked questions