Exercise Library
Landmine Press
The landmine press is an angled pressing movement performed with one end of a barbell anchored in a landmine sleeve or wedged in a corner. The diagonal bar path targets the front and side delts, upper chest, and triceps while being far friendlier to the shoulder joint than strict vertical pressing. Lifters with cranky shoulders or limited overhead mobility use it as their main press.
Primary muscle
Shoulders (deltoids)
Secondary muscles
triceps, upper chest, trapezius
Equipment
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Category
Shoulders
How to Do the Landmine Press
- Anchor one end of a barbell in a landmine attachment and load the free end.
- Stand facing the loaded end and clean it to your shoulder, holding the sleeve end in one hand at collarbone height.
- Set a staggered or square stance, brace your core, and squeeze the glute on the pressing side.
- Exhale and press the bar up and away along its natural arc until your elbow is fully extended.
- Let your shoulder blade rotate and reach forward slightly at lockout; this is normal for the angle.
- Inhale and lower the bar back to your shoulder under control.
- Finish your reps, then switch hands and repeat on the other side.
Common Mistakes
- Leaning back to press: turning the movement into a standing incline chest heave loads the lower back; stay tall and braced with ribs down.
- Standing too far from the pivot: if you set up too far back the bar path fights you; stand close enough that the arc feels smooth and natural.
- Flaring the elbow wide: letting the elbow drift out stresses the shoulder; keep it tracking at roughly 45 degrees from your torso.
- Cutting the lockout: stopping short of full elbow extension skips the serratus and upper trap work that makes the landmine press valuable.
Track This Exercise in the App
Log your landmine press sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.