Landmine press

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An angled press with one end of a barbell anchored, kind to cranky shoulders.

What it is

One end of a barbell sits in a landmine sleeve or a corner; you press the other end up and away at an angle between a bench press and an overhead press.

Muscles worked

Primary: Front deltoids, Chest (pectorals). Secondary: Triceps, Serratus anterior, Core.

How to perform it

  1. Anchor one end of the bar and hold the other at shoulder height in one or both hands.
  2. Stand in a split stance or half-kneel, ribs down and glutes tight.
  3. Press the bar up and forward along its natural arc until the elbow is straight.
  4. Return under control to the shoulder without letting the ribs flare.

Common form faults

  • Leaning back to turn it into an incline press. Stack the ribs over the hips and keep them there; the bar travels, you do not.
  • Shrugging the shoulder to the ear at the top. Let the shoulder blade travel naturally but keep the neck long and relaxed.

Programming

8 to 15 reps a side. A useful main press for people who cannot press straight overhead comfortably, and a strong core movement in its own right.

Plan your training

Variations & substitutions

Frequently asked questions

Is the landmine press a shoulder or chest exercise?
Both, in proportions set by the angle. The steeper you press, the more the shoulders take.
No landmine attachment?
Wedge the bar into a corner with a towel around the end to protect the wall, or use a heavy dumbbell as an anchor.