Landmine Press
The angled press — overhead benefits for shoulders that don't love strict vertical work.
Setup
- Bar end in a landmine or corner; hold the other end at your shoulder.
- Staggered stance, core braced.
How To Do It
- Press the bar up and forward along its natural arc.
- Lock the arm long; let the shoulder blade glide.
- Lower to the shoulder with control; switch arms per set.
Breathing
Exhale pressing.
Common Mistakes
- Standing too upright — a slight forward lean matches the bar's path.
- Turning it into a shot put — smooth press, no heave.
Programming It
Three to four sets of 8-12 per arm.
Why This Exercise Works
The landmine presses on an arc between flat and overhead, which is the range many shoulders tolerate when strict overhead pressing is uncomfortable. It is not a compromise movement — the upper chest and front delts work hard — but it is a genuinely useful option when the shoulder is the limit.
Where You Should Feel It
Shoulders and upper chest, at an angle between a flat press and an overhead press. It is often the only pain-free pressing angle for a stiff shoulder.
Where It Fits in a Program
The angled press — overhead benefits for shoulders that don't love strict vertical work. It earns a place at the front of a session; accessories can wait for the tail.
Progressing and Regressing It
To progress the landmine press: add a small plate, or press from half-kneeling to remove the legs. To regress it: shorten the range to where the shoulder is comfortable.
Who It's For
Anyone whose shoulder objects to overhead pressing. The arc suits shoulders that have lost some overhead range, which is most people over forty.
Equipment and Substitutions
This version uses a barbell and a landmine. Without a barbell, load the same pattern with dumbbells or a machine from the list below and accept a smaller top-end number.
Related Exercises
- Single-Arm Landmine Press — Shoulders, Chest, Core
- Overhead Press — Shoulders, Triceps, Core
- Z-Press — Shoulders, Core
- Band Overhead Press — Shoulders, Triceps, Core
- Single-Arm Overhead Press — Shoulders, Core
- Machine Shoulder Press — Shoulders, Triceps
- Seated Dumbbell Shoulder Press — Shoulders, Triceps
- Kettlebell Press — Shoulders, Core
Common Questions
What muscles does the landmine press work?
The landmine press primarily trains the shoulders, upper chest, core.
How many sets and reps should I do?
Three to four sets of 8-12 per arm.
What are the most common landmine press mistakes?
Most often: standing too upright; turning it into a shot put.
Do I need a barbell and a landmine to do this?
This version uses a barbell and a landmine, and it trains the shoulders, upper chest, core. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Is this safe if I have an existing injury?
The landmine press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.