Landmine Press
How to Do the Landmine Press With Proper Form
Anchor one end of a barbell securely in a landmine attachment and bring the loaded end to upper-chest or shoulder height.
Use a square or staggered stance and brace your trunk so your ribs stay stacked over your pelvis.
Hold the end of the bar with one or both hands depending on the variation and keep the wrist neutral.
Begin the press by driving the bar upward and forward along the natural arc created by the landmine pivot.
Extend the elbow or elbows without leaning excessively backward or forcing the bar into a vertical overhead path.
Finish in a controlled extended position while keeping the shoulder and ribcage stable.
Lower the bar slowly back toward the upper chest or shoulder along the same diagonal path before beginning the next repetition.
Form Check & Technique
DO THIS (Technique Tips)
- Respect the bar's natural upward-forward arc
- Brace the trunk before each repetition and keep the ribs stacked
- Use a stance that lets the bar clear your body without leaning backward
- Keep the wrist neutral and the forearm aligned with the bar
- Start with the two-arm or light one-arm version before adding heavy load
AVOID THIS (Common Mistakes)
- Trying to press the landmine bar straight upward instead of following its diagonal arc
- Leaning backward and overextending the lower back as the bar rises
- Allowing the ribs to flare instead of maintaining trunk position
- Rotating excessively during one-arm repetitions
- Letting the wrist collapse backward under the bar
- Standing too close or too far from the pivot for a smooth bar path
- Using an unsecured corner setup when a proper landmine attachment is available
About Landmine Press
The landmine press is an angled pressing exercise performed with one end of a barbell anchored to a pivot. Instead of pressing directly overhead, the loaded end travels upward and forward along an arc. The anterior deltoid is typically the primary mover, while the chest and triceps assist, making the exercise better described as a shoulder-dominant angled press than as a pure chest exercise.
Landmine Press Muscles Worked
The front deltoid is the primary mover in the landmine press.
- The triceps extend the elbow, the pectoralis major assists the angled pressing action, and the serratus anterior and trunk musculature help control the shoulder blade and torso, especially during unilateral variations.
Sets & Reps Guidance
Technique / Learning
2-3 sets of 8-12 reps with a light load while learning stance, bar path, and ribcage control.
Strength Focus
3-4 sets of 5-8 reps per arm for unilateral work or 5-8 reps total for two-arm pressing.
Muscle Growth (Hypertrophy)
3-4 sets of 8-12 reps with a controlled diagonal path and stable trunk.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
single-arm-landmine-press
seated-dumbbell-press
machine shoulder press
push press
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Is the Landmine Press a Chest or Shoulder Exercise?
Treat it primarily as a shoulder-dominant angled press.
- Exercise references consistently identify the front deltoid as the primary mover, with the chest and triceps assisting.
- The chest contribution does not make it a replacement for a dedicated horizontal chest press.
Press Up and Forward, Not Straight Overhead
The landmine pivot creates an arc. Follow that diagonal path instead of trying to force the bar straight upward like a conventional overhead press.
One-Arm vs Two-Arm Landmine Press
A one-arm version increases unilateral trunk and shoulder-control demands. A two-arm version is more symmetrical and can feel more chest-involved because both hands press the end of the bar together.
Standing vs Half-Kneeling Landmine Press
Standing versions allow more total-body stabilization and often heavier loads. Half-kneeling versions reduce lower-body contribution and make trunk and pelvic control easier to monitor.
Where the Landmine Press Fits in a Program
Use it as an angled shoulder press, a unilateral pressing option, or an alternative when a vertical overhead path is not the movement you want. Pair it with dedicated horizontal pressing if chest development is also a priority.
Sources & References
- [1]
- [2]
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source