How to Do the Landmine Press
The landmine press is a one-arm press done with one end of a barbell anchored in a landmine attachment or corner. The bar travels in an arc up and forward, which is friendlier on the shoulder joint than a straight overhead press. It suits lifters who want shoulder and upper-chest work with less overhead strain, and it trains your trunk to resist leaning.
Log every set of your Landmine Press in Superlift
Muscles worked
Primary
- Shoulders
Secondary
- Triceps
- Abs
How to do the Landmine Press
- 1
Anchor one end of the barbell in a landmine attachment or wedge it into a corner, and load the free end.
- 2
Stand facing the anchor with feet about shoulder-width apart, split stance optional.
- 3
Lift the free end to your shoulder with one hand, palm facing in, elbow close to your ribs.
- 4
Brace your abs and squeeze your glutes so your torso stays tall.
- 5
Press the bar up and forward along its arc until your arm is nearly straight.
- 6
Lower the bar back to your shoulder under control.
- 7
Finish all reps, then switch arms.
Form cues to remember
- Stay tall; do not lean back
- Press up and forward, following the arc
- Ribs down, glutes tight
- Lower slowly to the shoulder
Landmine Press video tutorial
Common mistakes
Leaning back to finish the rep
Drop the weight and brace your abs so only your arm moves.
Flaring the elbow wide
Keep your elbow close to your side so the press stays in the shoulder-friendly arc.
Shrugging toward the ear
Press away from your ear and keep your neck long.
Pressing straight up like a barbell press
Follow the bar's natural arc, forward as well as up.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps per arm, 60–90 sec rest |
|---|---|
| Strength | 4 sets of 5–6 reps per arm, 2 min rest |
| Endurance | 2–3 sets of 15 reps per arm, 45 sec rest |
Start light and increase gradually if your shoulder is sensitive; the arc is easier on the joint, but pain at the top means stop and lower the load.
Superlift for iPhone
Track your Landmine Press and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Landmine Press FAQ
Is the landmine press good for shoulders?
For many lifters, yes. The angled path lets the shoulder blade move freely and avoids the fully overhead position that some people find irritating. Pain-free is the goal, so choose a load you can control.
What muscles does the landmine press work?
Mainly the front delts and upper chest, with the triceps assisting and your abs and glutes working to keep you steady. It is a mix of vertical and horizontal pressing.
Do I need a landmine attachment?
No. You can wedge the end of the barbell into a corner of the room or a sturdy rack upright, then pad it with a towel. Just make sure it cannot slide while you press.
