Landmine Press
Landmine Press Exercise Description
The landmine press is an angled overhead press performed with one end of a barbell anchored to the floor. The pressing path travels up and slightly forward, which guides a natural scapular motion and reduces the need for extreme shoulder elevation. Primary movers are the anterior and lateral deltoids and triceps, with assistance from the upper chest; the serratus anterior and trapezius contribute by controlling upward rotation of the scapula. Core and lower-body musculature provide anti-extension and anti-rotation stability throughout the lift. This variation can be done one arm at a time to address side-to-side control and to reinforce a strong, vertical forearm and neutral spine under load.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Landmine Press Exercise
‘- Secure one end of a barbell in a landmine base (or firmly in a corner).
– Stand facing the bar with a slight staggered stance; for single-arm, keep the same-side foot back.
– Grip near the end of the sleeve with thumb wrapped; wrist neutral and forearm vertical.
– Position the bar at shoulder height, elbow slightly in front of the torso, ribs down.
– Brace your midsection; maintain a neutral spine with a small forward lean from the ankles.
– Press the bar up and forward along its fixed arc, keeping the forearm stacked under the wrist.
– Reach at the top so the shoulder blade upwardly rotates and protracts without shrugging.
– Pause briefly; control the descent back to the front of the shoulder without letting the ribs flare.
– Keep hips level and glutes lightly engaged to prevent lumbar extension or rotation.
– Reset your brace and repeat; perform equally on both sides if pressing unilaterally.
Landmine Press Tips
‘- Secure one end of the barbell firmly in a landmine base or corner before pressing.
– Use a slight staggered stance, and for single-arm presses keep the same-side foot back.
– Grip near the end of the sleeve with your thumb wrapped, keeping the wrist neutral.
– Keep your forearm vertical and stacked under the wrist throughout the press.
– Start with the bar at shoulder height, elbow slightly in front of the torso, and ribs down.
– Brace your midsection and maintain a neutral spine with a small forward lean from the ankles.
– Press the bar up and slightly forward along its fixed arc without losing your brace.
– At the top, reach so the shoulder blade upwardly rotates and protracts without shrugging.
– Control the descent back to the front of the shoulder and avoid letting the ribs flare.
– Keep hips level with glutes lightly engaged to prevent lumbar extension or rotation.
– Reset your brace each rep, and perform equal work on both sides when pressing unilaterally.
Landmine Press Beginner Introduction
The landmine press is an overhead pressing exercise that uses a barbell secured at one end, creating a curved path that moves upward and slightly forward. Because the bar moves on this fixed arc, the shoulder blade can glide smoothly without reaching an extreme overhead position. The main work is done by the front and side of the shoulders and the back of the arms, with support from the upper chest and muscles around the shoulder blade. At the same time, the midsection and lower body stay active to prevent the torso from arching or rotating.
This movement can be performed with both hands or one arm at a time. The single-arm version highlights left–right balance, encouraging even control on each side and reinforcing a strong, upright forearm position with a stable, natural spine. Lifters often appreciate this variation as a joint-friendly way to train an overhead press pattern while also challenging full-body stability and coordination.