Landmine Press exercise animation (Male)

Landmine Press

Target muscle
—
Equipment
Body weight
Body part
Shoulders
Type
Strength

The Landmine Press is a standing single-arm overhead press using the free end of a barbell anchored at one end in a landmine sleeve or corner. The arcing bar path is more shoulder-friendly than a strict vertical press, making it an effective shoulder and upper-chest developer that also trains unilateral core stability. It suits beginners and experienced lifters alike and works well as a main press or an accessory movement.

How to do the Landmine Press

  1. 1Anchor one end of a barbell in a landmine sleeve or corner. Load an appropriate weight on the free end and stand facing the barbell.
  2. 2Stand with feet shoulder-width apart, staggered slightly (same-side foot back as the pressing arm) for a stable base.
  3. 3Cup the free end of the bar in one hand at shoulder height, elbow tucked close to your ribs. The bar should angle diagonally away from you.
  4. 4Brace your core, squeeze your glutes, and keep your torso upright — avoid leaning back excessively.
  5. 5Press the bar forward and upward along its natural arc until your arm is fully extended overhead.
  6. 6Pause briefly at the top with the arm locked out, keeping your shoulder packed down and back.
  7. 7Lower the bar under control along the same arc back to shoulder height, resisting the urge to let it pull you forward.
  8. 8Complete all reps on one arm, then switch sides.

Form tips

  • Keep your shoulder blade pulled down and back throughout the press — shrugging the ear toward the shoulder reduces stability and risks impingement.
  • Let the bar follow its natural arc; do not force it straight up. Fighting the arc shortens range of motion and increases shoulder stress.
  • Brace your core as if bracing for a punch — the unilateral load creates a rotational demand that exposed core weakness will amplify into technique breakdown.
  • Start lighter than you think necessary. The landmine arc is unfamiliar to most lifters, and form breaks down fast when the load is too heavy.

Common mistakes

  • Leaning the torso backward to finish the rep: this turns the press into a partial incline and reduces the overhead stimulus — keep your torso stacked.
  • Flaring the elbow out wide at the start position: a flared elbow shifts stress onto the front shoulder capsule; keep the elbow close to the body during the drive.
  • Using a grip on the bar collar instead of cupping the plate or sleeve end: a collar grip forces awkward wrist extension and reduces control of the arc.
  • Rushing the descent: letting the bar drop fast removes time under tension and can yank the shoulder out of its packed position.
  • Pressing with the foot ipsilateral to the pressing arm forward: the opposite stagger (pressing-arm-side foot back) creates a better base for pushing force and trunk rotation.

Frequently asked questions

What muscles does the Landmine Press work?

The Landmine Press primarily targets the deltoids (especially the anterior and medial heads) and the upper chest (clavicular head of the pectoralis major). The triceps extend the elbow at lockout, and the core — particularly the obliques — works hard to resist trunk rotation from the unilateral load.

Is the Landmine Press good for people with shoulder pain?

Often yes. The angled arc avoids the end-range positions of a strict vertical barbell press, which many lifters find uncomfortable. That said, it is not a substitute for medical advice — if you have a shoulder injury, consult a clinician before loading any overhead movement.

How many sets and reps should I do?

For shoulder hypertrophy, 3–4 sets of 8–12 reps per arm works well. For strength as a primary press, 4–5 sets of 5–8 reps is a solid starting point. Keep rest periods 90–120 seconds for hypertrophy, 2–3 minutes for strength-focused work.

What is a good alternative to the Landmine Press?

The dumbbell shoulder press is the closest freestanding substitute — it also allows each arm to follow a natural arc. The Arnold press targets a similar muscle group with a rotation component, and the single-arm cable press replicates the angled pushing pattern if a landmine attachment is unavailable.

Landmine Press vs. overhead barbell press — what is the difference?

A strict barbell overhead press moves vertically with both arms and demands greater shoulder flexibility to maintain a safe bar path. The Landmine Press uses a single arm on a fixed arc, is easier on the shoulder joint, trains unilateral core stability, and is accessible to lifters who lack the mobility for a vertical press. The trade-off is a lower overall load ceiling.

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