How To Do The Landmine Press Shoulder Exercise

The landmine press shoulder exercise targets your shoulders, upper chest and triceps, but it also fires up your core. Try it with one or two arms.

Image Credit: RyanJLane/E+/GettyImages

In This Article

    Instructions
  
    Benefits
  
    Tips
  
    Regressions
  
    Progressions
  Overhead presses are the ultimate shoulder exercise, but not everyone can (or even should) do them. Whether it's due to lack of shoulder or spinal mobility, overhead pressing can be really challenging — and sometimes painful. But that's where the landmine press can help. This overhead exercise allows just about anyone to work and build their shoulders like a boss.

  Advertisement
 "What's great about using a landmine is that it can put you in a safer position to lift overhead because the bar is moving forward and away at an angle rather than directly up overhead," explains Sal Nakhlawi, a certified functional strength coach and founder of StrongHER Girls. Plus, because the weight is fixed to an attachment, it's easy to maintain control throughout the exercise and build balance and strength safely.

  Advertisement
 So if you have trouble with overhead presses or just want to avoid potential shoulder issues in the future, the landmine offers a safer option for strengthening your delts and upper pecs.

  Advertisement

What is a landmine press? It’s a shoulder exercise that involves pressing one end of a barbell overhead while the other end rests on the floor or in a landmine attachment. What muscles does the landmine press work? Whether you choose to press with both arms or one arm at a time, the exercise primarily works your shoulders, upper chest and triceps, according to Nakhlawi. To keep you stable, your core muscles also get in on the action. Who can do the exercise? Though the set-up can be a little intimidating for gym newbies, the exercise can actually be great for beginners, she says. It’s also a solid option for people with limited mobility or who are rehabbing an injury. But if you have any current injuries or pain points, it’s always a good idea to check with your physical therapist before trying a new exercise.

  Advertisement
 How to Do the Landmine Press With Perfect Form

Landmine Press
Activity

        Barbell Workout
      
        Body Part
       
        Shoulders, Chest, Arms and Abs

Slip one end of your barbell into the landmine attachment sleeve and secure any weight to the free end. Stand facing the free end of the barbell and hold it with both hands at shoulder height, thumbs wrapped under the bar. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arms at the top. With control, lower the bar back down to the starting position.

  Show Instructions
  Tip Keep your elbows pointed straight down to the floor. If your elbows flare to the sides, you won't be able to press as much weight and could end up over-stressing your joints.

3 Landmine Press Benefits

Upper-Body Strength Like any overhead pressing exercise, this move is a great way to build upper-body strength, Nakhlawi says. By incorporating this exercise into your routine, you’ll challenge your shoulders as well as your chest, triceps and abs — muscles that help you perfect your push-ups.
Advertisement Plus, if someone is hogging the dumbbells, power rack or upper-body pushing machine (like the shoulder press) at the gym, the landmine gives you another option for working that movement pattern.
Shoulder Safety Compared with strict overhead presses, landmine presses put less stress on the shoulder joint and require less mobility through the shoulders and spine to do with great form, she says.
Advertisement
Advertisement Because overhead presses carry a large risk for both acute and wear-and-tear injuries when performed without perfect form, landmine variations are ideal for protecting the joints.
Core Stability Whether you perform this move in a kneeling, half-kneeling or standing position, your core muscles work to keep your body stable throughout each rep, Nakhlawi says. (It fires up more and more as you progress through these positions.) And, FYI, single-arm variations demand more stability than dual-arm ones.
Advertisement “You have to engage your core to keep from feeling wobbly when pressing the weight overhead,” she explains. “To stay squared forward — instead of shifting to the side or rotating — throughout the movement, you have to use your core.”
```
         Favorite Machine Taken at the Gym? Use the Landmine for This Total-Body Workout
        by
       Bojana Galic

         The 20 Best Shoulder Exercises for Every Piece of Equipment
        by
       Amy Schlinger, NASM-CPT

         A 20-Minute Landmine Workout That Sculpts Your Butt and Legs
        by
       D'Annette Stephens, ISSA-CPT
     4 Landmine Press Tips
```
Secure the Bar (and Weights) Many gym’s power racks have a landmine attachment — a metal sleeve that’s on hinges — at the bottom of the rig. To set up, simply slide one end of the barbell into the landmine attachment.
Advertisement Don’t have access to a landmine attachment? Place one end of the barbell on the floor in a snug corner of a wall (a great option if you’re working out at home) or a squat rack. You can also place it in the crook created by two heavy weight plates on the floor. Once the bottom end of the bar is fixed on the floor, it’s time to secure your weight plates (if you’re using them). For safety, always fasten weight plates with a clip, just like during any other barbell exercise.
Advertisement 2. Clean the Bar Once you’ve set up your barbell, you’ll need to clean it up to your chest to start.
Advertisement To do this, stand facing the free end of the bar and push your hips back to reach down and hold the end of the bar with both hands. (You can hold the bar with both hands in front of the weight plates if you’re using them.) Keeping your core braced and back flat, push through your feet in the ground to stand, bending and tucking your elbows to let the bar rest in front of your chest. Now you’re ready to start pressing.
Balance Reps and Sets The ideal number of sets and reps — and amount of weight to lift — are specific to your individual fitness level and goals. That said, 3 to 4 sets of 10 to 15 repetitions is a good place for most people to start, Nakhlawi says. Generally, you want to pick a weight that makes the last few reps of each set difficult, but not impossible, to complete with good form. When you’re done, you want plenty of gas left in the tank to be able to lower the bar to the floor with solid form (up next).
Reverse the Clean When lowering the free end of the barbell back to the floor, it’s important that you keep your back flat and shoulders nice and braced. This will reduce the risk of any jerking or excess strain on your muscles of joints. To lower the weight, repeat the clean you used to raise the bar to your chest — just in reverse. Push your hips behind you then, one at a time, flip your hands around the bar so you can straighten your arms toward the floor. Keep your core and back braced. Don’t let your shoulders round forward. 2 Regressions to Work Up to the Move Move 1: Tall-Kneeling Press
Skill Level
```
     Beginner

     Body Part

     Shoulders, Chest, Arms and Abs
```

After setting up your barbell, face the anchor and get into a tall-kneeling position with your shoulders, hips and knees stacked. Hold the bar with both hands at chest height. Bracing your core, press the weight up and away from you until both arms are fully extended. With control, lower the weight back down to chest height.

  Show Instructions
   If you feel unstable during standing presses or aren't comfortable cleaning the bar to your chest, start with this tall-kneeling shoulder press, Nakhlawi suggests. It can help you get comfortable with the movement pattern and equipment.

Move 2: Half-Kneeling Press
Skill Level

        Beginner
      
        Body Part
       
        Arms, Chest, Shoulders and Abs

After setting up your barbell, step one foot back and drop into a half-kneeling position so that your back knee is planted beneath your hip and your front leg forms a right angle. Hold the bar with both hands at chest height. Bracing your core, press the weight up and away until your arms are fully extended. With control, lower the bar back down to chest height.

  Show Instructions
   Nailed the tall-kneeling press? Move on up to a half-kneeling position, which increases the challenge for your core as it works to keep you stable throughout the exercise. No worries, you'll still have an easier time balancing here than you would in a standing position.

2 Progressions to Make the Move Harder Move 1: Single-Arm Press
Skill Level

        Intermediate
      
        Body Part
       
        Arms, Abs, Chest and Shoulders

After setting up your barbell, stand facing the anchor and hold the bar with your right hand at chest height. Bracing your core, press the bar up and away from you until your right arm is fully extended. With control, lower the bar back down to the starting position. Repeat until all reps are done and then switch to the left side.

  Show Instructions
   Once you’re comfortable doing standing presses with both hands gripping the barbell, add an extra challenge with a single-arm landmine press. This variation not only demands more stability from your core, but also from your shoulder joint.

Move 2: Standing Side-to-Side Press
Skill Level

        Intermediate
      
        Body Part
       
        Abs, Arms, Chest and Shoulders

Stand facing the free end of the barbell and hold it with both hands at shoulder height. Rest the bar in front of your left shoulder. Keeping your knees soft and bracing your core, extend your arms to press the end of the bar up and away until your arms are both extended straight. With control, lower the bar down, this time lowering it to rest in front of your right shoulder. Repeat on the right side and continue alternating.

  Show Instructions
   Want to really maximize this shoulder move’s core benefits? The side-to-side press requires your core muscles to fire up in a major way as you press and lower your bar from one shoulder to the other — without twisting your torso.

  Advertisement
 
  Advertisement
     






The landmine press shoulder exercise targets your shoulders, upper chest and triceps, but it also fires up your core. Try it with one or two arms.

Image Credit: RyanJLane/E+/GettyImages

Instructions
Benefits
Tips
Regressions
Progressions

        Activity
       
        Barbell Workout
      
        Body Part
       
        Shoulders, Chest, Arms and Abs

  Show Instructions
  


        Activity
       
        Barbell Workout
      
        Body Part
       
        Shoulders, Chest, Arms and Abs

Keep your elbows pointed straight down to the floor. If your elbows flare to the sides, you won’t be able to press as much weight and could end up over-stressing your joints.

            Favorite Machine Taken at the Gym? Use the Landmine for This Total-Body Workout
           by
          Bojana Galic
          
            The 20 Best Shoulder Exercises for Every Piece of Equipment
           by
          Amy Schlinger, NASM-CPT
          
            A 20-Minute Landmine Workout That Sculpts Your Butt and Legs
           by
          D'Annette Stephens, ISSA-CPT
        


        Skill Level
       
        Beginner
      
        Body Part
       
        Shoulders, Chest, Arms and Abs

  Show Instructions
  


        Skill Level
       
        Beginner
      
        Body Part
       
        Shoulders, Chest, Arms and Abs

If you feel unstable during standing presses or aren’t comfortable cleaning the bar to your chest, start with this tall-kneeling shoulder press, Nakhlawi suggests. It can help you get comfortable with the movement pattern and equipment.

        Skill Level
       
        Beginner
      
        Body Part
       
        Arms, Chest, Shoulders and Abs

  Show Instructions
  


        Skill Level
       
        Beginner
      
        Body Part
       
        Arms, Chest, Shoulders and Abs

Nailed the tall-kneeling press? Move on up to a half-kneeling position, which increases the challenge for your core as it works to keep you stable throughout the exercise. No worries, you’ll still have an easier time balancing here than you would in a standing position.

        Skill Level
       
        Intermediate
      
        Body Part
       
        Arms, Abs, Chest and Shoulders

  Show Instructions
  


        Skill Level
       
        Intermediate
      
        Body Part
       
        Arms, Abs, Chest and Shoulders

Once you’re comfortable doing standing presses with both hands gripping the barbell, add an extra challenge with a single-arm landmine press. This variation not only demands more stability from your core, but also from your shoulder joint.

        Skill Level
       
        Intermediate
      
        Body Part
       
        Abs, Arms, Chest and Shoulders

  Show Instructions
  


        Skill Level
       
        Intermediate
      
        Body Part
       
        Abs, Arms, Chest and Shoulders

Want to really maximize this shoulder move’s core benefits? The side-to-side press requires your core muscles to fire up in a major way as you press and lower your bar from one shoulder to the other — without twisting your torso.