Landmine Press

1. Anchor one end of a barbell in a landmine attachment and load the free end.
2. Stand facing the loaded end and clean it to your shoulder, holding the sleeve end in one hand at collarbone height.
3. Set a staggered or square stance, brace your core, and squeeze the glute on the pressing side.
4. Exhale and press the bar up and away along its natural arc until your elbow is fully extended.
5. Let your shoulder blade rotate and reach forward slightly at lockout; this is normal for the angle.
6. Inhale and lower the bar back to your shoulder under control.
7. 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.

Programming Tips

The landmine press fills the gap between horizontal and vertical pressing: the bar travels up and forward in an arc, which trains the shoulders and upper chest hard while sparing lifters who cannot yet press strictly overhead without pain. Program 3 to 4 sets of 6 to 10 reps per arm as the main press for anyone with cranky shoulders, or as a second pressing movement after bench or overhead work. The half kneeling one-arm version is the best starting point, since the kneeling base keeps the ribs down and forces the trunk to resist rotation on every rep.

Load it with the bar in a landmine sleeve or wedged safely in a corner, and remember the physics: because you lift only one end of the bar, the effective load is noticeably less than the plates suggest, so judge progress by plates added rather than comparing numbers to your dumbbell press. Press through a full lockout with the arm finishing by the ear, lower with control to the shoulder, and keep the hips square. Standing versions add leg drive and let you handle more weight once the kneeling pattern is owned.

Common Questions

Why does the landmine press feel better on my shoulders than overhead pressing?

The angled path lets the shoulder blade rotate naturally and stops short of the fully overhead position where impingement-prone shoulders complain. You get most of the overhead training effect through a range your joints accept.

One arm or two hands on the bar?

One arm is the default: it trains each side honestly and adds a core stability demand. The two-handed version lets you load heavier and suits low-rep strength work, so use it once single-arm progress needs bigger jumps.

Can the landmine press replace the overhead press entirely?

It can for long stretches, especially while shoulder mobility is a work in progress. If strict overhead strength is a specific goal, treat the landmine as the volume tool and reintroduce vertical pressing gradually as your shoulders allow.