Landmine Press
ShouldersBarbellBeginner
A shoulder-friendly press that fits lifters who dislike straight overhead work.
Muscle worked
Shoulders, Upper Chest
Equipment
Barbell
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Anchor the bar
Place one end of a barbell in a landmine attachment or secure corner.
02
Hold at shoulder
Grip the sleeve near one shoulder, standing or half-kneeling.
03
Press forward and up
Drive the bar along its arc while ribs stay down.
04
Control back
Lower to shoulder level without collapsing into the torso.
Common mistakes
Avoid these
✕
Leaning back
The lower back substitutes for shoulder range. Fix: Brace abs and squeeze glute on the working side.
✕
Pressing across the body
Shoulder position gets awkward. Fix: Press in line with the bar path.
✕
Standing too close
The path feels cramped. Fix: Step back until the press arc is smooth.
Progressions
Scale it up or down
Make it easier
- Half-kneeling landmine press
- Two-hand landmine press
- Machine shoulder press
Make it harder
- Standing single-arm landmine press
- Landmine push press
- Paused landmine press
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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