- Hold the end of the bar at shoulder height and press up and forwards on an arc.
- Let your shoulder blade move forwards around your ribs at the top of the press.
- Stay square: do not twist or lean back to finish the rep.
- Half-kneeling removes leg drive and makes your trunk work harder.
- Level
- Beginner
- Trains
- Front shoulders, Upper chest, Triceps, Serratus anterior, Core
- Kit
- Barbell, Landmine attachment or a secure corner, Weight plates
What the landmine press trains and why it is worth doing
The landmine press works your front shoulders, upper chest and triceps, along with the serratus anterior, a muscle along the side of your ribs that helps your shoulder blade move well. Pressing with one arm also makes your core resist twisting.
Because the bar travels on an angle rather than straight up, many people who find the overhead press uncomfortable can press without pain here. That makes it popular with lifters who have cranky shoulders, with people returning from shoulder problems, and as a stepping stone to heavier overhead work.
How to do a landmine press
- Set one end of a barbell in a landmine attachment. If there is no attachment, wedge it securely into a corner, with a towel to protect the wall.
- Load the other end if needed and lift it to your shoulder, holding the end of the sleeve in one hand.
- Stand with your feet about hip-width apart or in a slight split stance, with the foot opposite your pressing arm forward.
- Brace your trunk and squeeze your glutes. Keep your elbow tucked in rather than flared out to the side.
- Press the bar up and forwards until your arm is straight, letting your shoulder blade glide forwards at the end.
- Lower back to your shoulder under control and repeat. Finish all your reps on one side, then switch.
Common mistakes
- Leaning back. Arching your lower back to finish the press turns it into an awkward incline press. Stay tall.
- Twisting. Letting your torso rotate towards the bar hides a lack of shoulder or trunk strength. Stay square.
- Elbow flaring. A wide elbow puts more stress on the front of the shoulder. Keep it at roughly 45 degrees to your body.
- Shrugging. Your shoulder should move forwards at the top, not up towards your ear.
- Standing in the wrong spot. Adjust your distance from the anchor so the bar travels on a natural arc as you press.
Easier and harder versions
To make it easier, press with both hands on the end of the bar, use an empty bar, or stand square rather than in a split stance.
To make it harder:
- Add weight gradually to the single-arm press.
- Press from half-kneeling, which removes leg drive and makes your trunk work harder to stay steady.
- Try a landmine push press, using a short dip of the legs to drive heavier loads, as in the push press.
- Add a rotational landmine press, pivoting from the back foot, for a more athletic pattern.
How to programme the landmine press
Do 3 to 4 sets of 6 to 12 reps per side, once or twice a week, resting 60 to 90 seconds between sides. It works as a main press on days when your shoulders need a break from overhead work, or as an accessory after bench or overhead pressing. It pairs well with rows and with anti-rotation work like the Pallof press.
If overhead pressing hurts, this is often a sensible swap while you get the cause checked. Persistent shoulder pain could be shoulder impingement or a rotator cuff injury, and a physio assessment will tell you more.
Gym members at Lycan Strength get 20% off treatment with the on-site physiotherapy, which starts with a full assessment to find the root cause.
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Questions
Is the landmine press good for bad shoulders?
Many people with sensitive shoulders find it more comfortable than strict overhead pressing because of the angled path. It is not a fix in itself, so get ongoing pain assessed.
What can I use if there is no landmine attachment?
Wedge the end of a barbell securely into a corner, with a towel to protect the wall and floor. Make sure it cannot slip before you load it.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.