Landmine Press (How To, Muscles Worked, Benefits)

The Landmine Press is a shoulder and upper-body pressing exercise where one end of a barbell is anchored to the floor, and the other is pressed at an angle. This setup creates a unique pressing path that’s easier on the shoulders while still building strength in the chest, shoulders, and triceps.

It’s a great option for improving overhead pressing mechanics, core stability, and shoulder health.

Primary Muscles Worked: Deltoids (Anterior and Medial), Upper Chest, Triceps
Secondary Muscles Worked: Core (anti-extension and anti-rotation), Serratus Anterior
Equipment Needed: Barbell and Landmine Attachment (or a secure corner)

How To Do Landmine Presses

Step-by-Step Instructions

Set-Up:
- Secure one end of a barbell in a landmine attachment or wedge it safely into a corner.
- Stand facing the bar and hold the free end with one or both hands at shoulder height, elbows slightly tucked.
- Brace your core and stand tall with feet hip-width apart (or in a staggered stance for balance).
Execution:
- Press the barbell up and slightly forward along its natural arc until your arm is fully extended.
- Pause briefly at the top, keeping your body stable.
- Lower the bar under control back to shoulder height.
- Repeat for all reps, then switch sides if pressing single-arm.
Tips for Proper Form:
- Keep ribs down and core tight, don’t lean back to press.
- Press along the bar’s path rather than straight up.
- Maintain a controlled tempo throughout the lift.

Key Benefits

Builds shoulder and upper-body strength with reduced joint stress.
Improves shoulder stability and control through a safer pressing angle.
Engages the core and serratus for integrated upper-body function.

Modifications and Variations

Easier Option:
- Perform two-arm landmine presses for more stability.
- Use lighter weight or perform from a half-kneeling position.
Harder Option:
- Perform single-arm presses from a standing or half-kneeling stance.
- Add a rotation (Landmine Press + Twist) to engage the core and obliques.
- Press explosively for power development.

Common Mistakes

Leaning Back Excessively: Keep your torso upright and core braced.
Pressing Straight Up: Follow the natural arc of the barbell.
Flaring the Elbow: Keep it tucked slightly to protect the shoulder.
Losing Control on the Descent: Lower the bar slowly and under tension.

Reps and Sets Recommendations

For Strength: 3–5 sets of 5–8 reps per arm.
For Hypertrophy: 3–4 sets of 8–12 reps per arm.
For Shoulder Stability/Accessory Work: 2–3 sets of 10–15 controlled reps.

Landmine Press Variations

Half-Kneeling Landmine Press

Instead of standing, Landmine Presses can also be done from a half-kneeling position. A kneeling position will change the angle of the press slightly, emphasizing the shoulders even more.

If the left knee is down, press with the left arm and vice versa.

Landmine Press Alternatives

If you need an alternative for Landmine Press here are a couple of exercises you may be able to use as a replacement.

Want even more options? Here are 10 of the best alternatives for Landmine Presses.

Dumbbell Incline Bench Press

The closest alternative to a Landmine Press is probably Dumbbell Incline Bench Press. It’s an isolateral movement (both dumbbells move independently) that targets the upper chest and shoulders.

If you don’t have a landmine attachment, this would be my suggestion as a replacement.

Front Press

If you’re working with just a barbell, the Standing Barbell Shoulder Press is another good alternative for Landmine Presses.