Landmine Press (How To, Muscles Worked, Benefits)


How To Do Landmine Press

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

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.


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

Female Athlete Doing a Push Press

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


More Links and Info


Looking for more upper-body exercises? Head over to the Upper Body Strength section of our Exercise Library where you can find dozens of exercises, all with step-by-step instructions.

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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