Landmine Press (How To, Muscles Worked, Benefits)

The Landmine Press is a unique upper-body pressing movement done with a landmine attachment.

In this guide, I’m going to teach you how to do Landmine Presses including a few variations and I’ll also give you a link to how to make your own DIY landmine attachment.

How To Do Landmine Presses

Equipment Needed

Landmine Attachment
Barbell
Weight Plates

Muscles Worked

Shoulders
Chest
Secondarily: Core (Actively bracing)

How To

Setup a landmine attachment with a barbell.
Grab the end of the barbell and start with it at chest level.
Feet should be shoulder-width apart with knees slightly bent and core braced.
Remove one hand from the bar and then press the bar to full extension with the other arm.
Lower the bar back to chest level under control.
Repeat until all reps are completed and then switch to the opposite arm.

Coaching Points

What I’ve described in the instructions above is basically a strict press. However, you can also use Landmine Presses as a more dynamic movement involving the hips – similar to a Push Press.

Keep the core braced and maintain a neutral torso. If you find yourself leaning back and arching the low back, lower the weight if needed and correct your form.

If you don’t have a landmine attachment, don’t worry! Here is how you can make your own DIY Landmine Attachment with just a tennis ball.

How Many Reps?

Because it can be difficult to get into a proper starting position with heavy weight, I like to keep reps in the 8 to 12 range, 3 to 4 sets total.

Benefits of Landmine Presses

Improved Core Stability: A landmine allows the bar to move freely in any direction. This means it takes a good amount of stability and control to keep the bar in the movement path that you want. Combine that with the fact that Landmine Presses are done one arm at a time and you have a movement that will really challenge your core.

Increased Strength and Power: Landmine presses can be a great way to increase your overall strength and power, particularly in the upper body. The unique angle of the movement is somewhat similar to an Incline Bench Press and will increase strength in your shoulders, arms, and chest.

Variety: Never underestimate the power of keeping your workouts fresh. Incorporating Landmine Presses can add variety to your workouts and keep them from getting stale and boring.

Landmine Press Variations

Kneeling Landmine Press

Instead of standing, Landmine Presses can also be done from a 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, Front Press (aka Standing Barbell Shoulder Press) is another good alternative for Landmine Presses.