Shoulders · Barbell
Landmine Press
The landmine press is a multi-joint upper-body exercise that targets the anterior deltoids, upper pectorals, and triceps using an angled barbell path. Because the arc places less shear stress on the shoulder joints than strict vertical pressing, it fits well into strength, hypertrophy, or push workouts for lifters of all experience levels.
How to do it
- Set up a barbell in a landmine or securely anchor one end in a corner.
- Stand with your feet shoulder-width apart, facing the end of the barbell.
- Grasp the end of the barbell with both hands at chest level.
- Keep your elbows close to your body and your back straight.
- Inhale and brace your core. As you exhale, press the barbell upwards and slightly forward, fully extending your arms.
- Keep the movement controlled, focusing on using your shoulders and chest.
- After fully extending your arms, pause for a moment at the top of the movement.
- Slowly lower the barbell back to chest level, controlling the descent.
Common mistakes
- Arching the lower back excessively to heave the barbell upward exposes the lumbar spine to unnecessary stress and takes tension off the shoulders.
- Flaring the elbows outward compromises the natural pressing angle and can strain the rotator cuff.
- Leaning backward at lockout disrupts balance and removes the core-stabilizing benefits of the movement.
- Dropping the bar quickly without eccentric control increases the risk of joint irritation and reduces mechanical tension.
Tips
- Brace your core and squeeze your glutes throughout the set to keep your torso stable without hyperextending.
- Lean slightly into the barbell at the top of the press to allow your shoulder blades to upwardly rotate naturally.
- Keep your forearms vertically aligned with your wrists to ensure optimal power transfer into the sleeve.
Sets and reps
For building muscle, perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest; for strength, use heavier loads for 4 to 5 sets of 5 to 8 reps with up to 2 minutes of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the landmine press safer for shoulders than the traditional overhead press?
Yes, pressing at an upward angle rather than directly vertical requires less shoulder mobility and places less stress on the subacromial space; however, stop and consult a medical professional if you feel sharp pain.
How can you perform this exercise at home without a landmine swivel?
You can wedge one end of a barbell securely into a sturdy room corner, wrapping it in a towel or a cut tennis ball to protect the walls and prevent slipping.
