Landmine Banded Press exercise animation (Male)

Landmine Banded Press

Target muscle
—
Equipment
Band
Body part
Shoulders
Type
Strength

The Landmine Banded Press is a shoulder strength exercise that combines a landmine setup with an added resistance band to increase tension through the top of the pressing range. The arcing bar path created by the landmine reduces shoulder impingement risk compared to a strict overhead press, while the band adds accommodating resistance that challenges the lockout and builds pressing power.

How to do the Landmine Banded Press

  1. 1Anchor one end of a resistance band to a low, fixed point (the landmine base or a rack post) and loop the other end around the sleeveless end of the barbell.
  2. 2Load the barbell into a landmine attachment and position it so the weighted end is at about chest height when you stand close to the pivot point.
  3. 3Stand facing the landmine in a shoulder-width stance, core braced and hips slightly hinged.
  4. 4Grip the end of the bar with both hands (or one hand for a single-arm variation), elbows bent and tucked close to your torso at the start position.
  5. 5Press the bar forward and upward along its natural arc until your arms are fully extended overhead.
  6. 6Pause briefly at the top, feeling the increased band tension at full extension.
  7. 7Lower the bar under control back to chest height, resisting the pull of the band on the way down.
  8. 8Complete all reps, then step back to set the bar down safely.

Form tips

  • Keep your core braced and avoid overextending your lower back at the top of the press — the band will pull you forward if your trunk isn't rigid.
  • Start with a lighter band than you think you need; band tension compounds quickly as the bar travels higher.
  • Use a neutral or slightly pronated wrist position throughout — rotating the wrists inward as the bar rises helps follow the arc naturally.
  • Control the eccentric (lowering) phase deliberately; the band makes it easy to let the bar drop, but resisting builds more shoulder strength.

Common mistakes

  • Anchoring the band too high, which reduces the accommodating-resistance effect and can pull the bar forward rather than adding meaningful top-of-range tension.
  • Using too heavy a band before building base landmine press strength, which compromises bar path and shifts load away from the shoulder.
  • Letting the lower back hyperextend at lockout to compensate for limited shoulder mobility, risking lumbar strain.
  • Gripping the bar with a death grip and tense forearms rather than relaxed hands, which limits the natural wrist rotation the arc requires.

Frequently asked questions

What is the point of the band in the Landmine Banded Press?

The band adds accommodating resistance — tension is lowest at the bottom of the press (where you are weakest) and highest at the top (where you are strongest), matching the natural strength curve of the shoulder press.

Is the Landmine Banded Press good for shoulder health?

Yes. The landmine's fixed arc keeps the bar path in a shoulder-friendly plane and avoids the impingement risk of a strict overhead bar path, making it a useful option for lifters with shoulder discomfort.

Should I press with one arm or two?

Both work well. A two-arm grip is more stable and allows heavier loads; a single-arm variation increases core anti-rotation demand and is useful for addressing side-to-side imbalances.

How many sets and reps should I do?

For strength, 3–5 sets of 4–6 reps works well. For hypertrophy and shoulder development, 3–4 sets of 8–12 reps with a moderately heavy band is a practical starting point.

What is a good alternative to the Landmine Banded Press?

The standard Landmine Press (without a band), the Banded Dumbbell Shoulder Press, and the Cable Shoulder Press all train similar pressing patterns and can substitute when the full setup is unavailable.

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