Landmine Banded Press
Landmine Banded Press Exercise Description
The Landmine Banded Press is a single‑arm, angled pressing variation using a barbell secured in a landmine with a resistance band adding accommodating tension. It emphasizes the anterior deltoid and triceps, with assistance from the clavicular fibers of the pectoralis major and the serratus anterior for controlled scapular upward rotation. The fixed arc of the landmine guides the bar up and slightly forward, allowing the shoulder to press through flexion without requiring a fully vertical overhead position. The band increases resistance as you approach lockout, encouraging a strong finish and steady tempo through the top range. Throughout the movement, a braced torso and active glutes help maintain a neutral spine and resist lumbar extension while the shoulder blade moves naturally on the rib cage.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Infraspinatus, Rectus Abdominis, Subscapularis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Landmine Banded Press Exercise
‘- Secure one end of a barbell in a landmine/base. Loop a closed‑loop band around the bar sleeve; anchor the other end to the base or under your front foot so tension increases as you press.
– Stand in a staggered stance, feet hip‑width. Slight forward lean from the ankles; ribs stacked over pelvis; glutes lightly engaged.
– Hold the bar end at shoulder height with a neutral grip. Forearm vertical, elbow close to ribs, wrist neutral.
– Inhale and brace.
– Press the bar up and slightly forward along its path, exhaling as you extend the elbow.
– Allow the scapula to upwardly rotate and gently protract (“reach”) at the top without shrugging.
– Finish tall: elbow straight (not hyperextended), ribs down, pelvis neutral, wrist aligned with forearm.
– Lower with control along the same path, coordinating humeral flexion with smooth scapular motion.
– Keep eyes forward, forearm stacked under the bar, and feet grounded throughout.
– Avoid over‑arching the low back, flaring the ribs, letting the elbow drift excessively wide, or letting the band contact your face/hands. Switch sides.
Landmine Banded Press Tips
‘- Anchor the band so its tension clearly increases as you press toward lockout.
– Set up in a staggered stance, feet hip-width, with a slight forward lean from the ankles.
– Stack ribs over pelvis with glutes lightly engaged to help maintain a neutral spine.
– Start with the bar at shoulder height using a neutral grip, forearm vertical and elbow close to your ribs.
– Keep your wrist neutral and aligned with your forearm throughout the movement.
– Inhale to brace before pressing, then exhale as you extend the elbow and drive the bar up and slightly forward along its path.
– Let the scapula upwardly rotate and gently protract at the top without shrugging.
– Finish tall with the elbow straight (not hyperextended), ribs down, pelvis neutral, and wrist in line with the forearm.
– Lower the bar with control along the same path, coordinating arm movement with smooth scapular motion.
– Keep eyes forward, feet grounded, and the forearm stacked under the bar, avoiding rib flare, low-back over-arch, a wide elbow, or the band touching your face or hands.
Landmine Banded Press Beginner Introduction
The Landmine Banded Press is a single‑arm pressing drill that blends free weights with band tension. A barbell is anchored in a landmine attachment and loaded with a resistance band, creating a diagonal path rather than a straight overhead line. This angled trajectory lets the arm move forward and upward while the bar follows its natural arc, emphasizing the front of the shoulders and the backs of the upper arms, with help from the upper chest and muscles around the rib cage.
Because the bar travels on a fixed curve while the band stretches more near the top, effort increases as the arm nears full extension, highlighting a strong, controlled finish. The movement places a premium on a steady midsection and engaged hips so the lower back stays stable while the shoulder blade glides smoothly along the rib cage. This combination of banded resistance, single‑arm loading, and guided bar path encourages coordinated pressing mechanics and a consistent rhythm through the upper portion of the range.