Landmine Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Stand in a solid stance, cup the loaded end of the barbell, and hold it at shoulder level.
• Lean slightly forward into the barbell and contract your glutes and core to stabilize your body.
• Press the bar upward and forward along a diagonal path until your arm is fully extended.
• Lower the weight under control back to your shoulder without shifting your torso.

Common mistakes

• Rotating the torso excessively to force the weight up instead of keeping the chest square.
• Bending the knees to bounce the weight up during a strict pressing motion.
• Letting the wrist collapse backward under the weight of the barbell.

Frequently asked questions

Why is the landmine press recommended for lifters with shoulder pain?

The diagonal pressing angle reduces the requirement for end-range overhead shoulder flexion, placing less stress on the joint.

Should I perform this exercise from a parallel or a staggered stance?

Both work, but a staggered stance with the opposite foot forward provides superior stability.

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