7 Best Landmine Press Exercises
Landmine Press: The Ultimate Exercise for Full Body Strength
The landmine press is a unique strength training exercise that works multiple muscle groups at once. This total body movement builds serious power and sculpted shoulders.
Discover why you need to add the landmine press to your workout routine and how to perform it with proper form to reap all the benefits.
In this comprehensive guide you'll learn:
- What is the landmine press and what muscles does it work
- Variations of the landmine press exercise
- Proper form and technique to avoid injury
- Benefits of the landmine press
- Common mistakes lifters make
- How to incorporate it into your training
- Accessory exercises to pair with the landmine press
- Landmine press workout routine
- Frequently asked questions
What Is the Landmine Press and What Muscles Does It Work?
The landmine press is a hybrid strength exercise performed by pressing a barbell or dumbbell overhead at an angled position using one or both arms.
It's called a landmine press because one end of the barbell is anchored in a corner or into a landmine attachment secured to the floor.
This fixes the barbell at an angle, allowing you to load weight plates onto the free end and press the barbell overhead without having to balance it.
The angled position of the landmine press allows a greater range of motion and rotation compared to traditional overhead presses using a barbell or dumbbells.
When performing the landmine press, your shoulder, triceps, upper back, chest, and core muscles are engaged throughout the exercise.
The key muscles worked include:
- Shoulders - The shoulder muscles such as the deltoids are heavily targeted. The angled press challenges your shoulder joint stability and strength throughout the movement.
- Triceps - Your triceps are worked isometrically to keep your elbows extended during the press, building stronger arms.
- Upper back - Keeping the barbell pressed overhead engages your upper back muscles like the lats. This improves overhead strength and scapular stability.
- Core - Your core must brace to prevent twisting or arching during the press. This builds a rock solid midsection.
- Chest - The landmine press also engages your pectoral muscles as you press the weight up. This provides a greater chest workout than traditional overhead presses.
- Legs - Your quadriceps help drive the initial press while your glutes stabilize your body throughout the movement.
It's an excellent full body exercise that builds serious shoulder and core strength while working the arms, back, chest, and legs.
No muscle gets left behind!
Everstrong Landmine Attachment
Variations of the Landmine Press Exercise
There are several variations of the landmine press to target different muscle groups:
1. Standing Landmine Press
This is the standard landmine press using both arms while standing. It directly builds overhead pressing strength.
Perform it by pressing the barbell from your upper chest to fully extended arms overhead.
2. Kneeling Landmine Press
The half-kneeling landmine press reduces lower body involvement and instead forces your core to work harder to stabilize your torso as you press the barbell overhead.
3. Single Arm Landmine Press
Using one arm at a time increases the core activation to resist rotational forces. It also improves scapular stability unilaterally. Alternate arms with each rep.
4. Banded Landmine Press
Looping a resistance band around the barbell creates accommodating resistance. As you press the weight up, the band pulls the barbell back down, increasing the challenge.
5. Landmine Row
Strap the barbell into the landmine low to the ground. Row the barbell with an underhand grip to work your upper back.
6. Landmine Squat Press
Combine a squat holding the barbell before pressing it overhead. This synergistic movement recruits even more muscle fibers in your legs and increases core activation.
7. Landmine Toss
Generate explosive power by quickly pressing the barbell overhead then releasing it upward. Catch the barbell on its descent and repeat.
There are unlimited ways to get creative with landmine exercises. Experiment to find variations you enjoy to build power and muscle.
Proper Form and Technique for the Landmine Press
Proper form is crucial when performing overhead presses to prevent injury. Follow these landmine press technique tips:
- Load the barbell into the landmine so it rests at about hip height. Use enough weight to challenge your muscles but not so much you compromise form.
- Stand with your feet shoulder-width apart in an athletic stance. Grasp the barbell with your palms facing forward using a full grip. Engage your lats and upper back before lifting.
- Initiate the press by driving through your legs, not your lower back. Keep your core braced to stabilize your spine in a neutral position. Do not arch your back.
- Keep your elbows tucked close to your sides as you press the barbell straight overhead. Do not allow the barbell to drift forward. Keep your wrists straight.
- Fully lock out your arms overhead while maintaining tension in your lats and shoulders. Do not hyperextend your shoulders.
- Slowly lower the barbell back to upper chest height under control. Do not round your shoulders. Keep your core tight.
- Breathe out as you press the barbell overhead and breathe in as you lower it. Do not hold your breath.
- Keep the barbell close to your body throughout the press. Letting it drift forward places excessive strain on the shoulders.
- Use a full range of motion pressing from your upper chest through fully extended arms overhead. Partial reps compromise results.
- Keep your torso stationary throughout. Avoid excessive arching backwards or rotating side to side.
Maintaining proper alignment, bracing your core, using a full range of motion, and controlling the weight builds strength and prevents injury.
Benefits of the Landmine Press Exercise
Adding the landmine press to your training provides many performance and physique benefits:
- Builds overhead pressing strength - Pressing weights overhead develops stronger, more powerful shoulders. The unique angled press of the landmine variation allows greater range of motion for your shoulders compared to standard overhead presses.
- Engages your core - Your core must brace to stabilize your spine and resist rotation during the angled press. This strengthens your abs, obliques, and lower back muscles.
- Improves scapular stability - Keeping your shoulders stable and avoiding rounding or shrugging during overhead presses improves scapular function for healthy shoulders.
- Adds variation - The landmine press introduces new challenges to your training compared to just using barbells and dumbbells for presses. Variety prevents training plateaus.
- Unilateral training - Performing single arm landmine presses improves shoulder stability unilaterally and enhances core activation by resisting rotation.
- Builds muscle size - The heavy loads used for lower rep landmine presses build muscular size and strength in your shoulders, arms, upper back, and core.
- Fixes muscle imbalances - The angled press improves weaknesses or imbalances between your shoulders, chest, and back by working all those muscles together.
- Increases work capacity - The landmine press taxes your muscles in a new way that forces adaptation and increased work capacity compared to standard presses.
- Develops explosive power - Quickly pressing the weight builds fast twitch muscle fibers for powerful shoulders and greater athleticism.
The landmine press checks off all the boxes for an exercise that builds muscle, burns fat, and boosts performance.
It's a versatile movement you can tailor to your specific goals.
Common Mistakes Lifters Make
The landmine press is more technical than it looks.
Avoid these common form mistakes:
- Not bracing your core - Allowing your lower back to arch or torso to twist can lead to back injury when pressing heavy weights overhead. Keep your core tight.
- Pressing too far forward - The barbell should travel straight up and down, not drift forward. Pressing too far forward can strain your shoulders.
- Not engaging your lats - Failing to keep your lats tight limits scapular stability overhead and can cause shoulder impingement.
- Bending your wrists - Your wrists should remain straight and aligned with your forearms. Bending your wrists places stress on the joint.
- Overextending your shoulders - Avoid locking out your shoulders past full extension overhead. This can pinch the rotator cuff muscles.
- Using momentum - Don't swing the weight upward or use your body momentum to get the bar moving. Strict form builds more strength.
- Partial range of motion - Maximize results by pressing through the full range of motion from upper chest to overhead.
- Losing tension at the top - Keep your shoulders and lats engaged at the top. Don't relax once your arms lock out overhead.
Master your technique with lighter loads before increasing the weight to maximize results and prevent injury.
How to Incorporate the Landmine Press into Your Workouts
Here are a few tips for including landmine presses into your training:
- Perform landmine presses at the start of your shoulder workout after a warm-up to pre-exhaust your shoulders before other pressing or isolation exercises. Or do them at the end as a finisher exercise to torch your shoulders.
- For general strength building, perform heavier landmine presses in lower rep ranges (3-6 reps per set). Take 2-3 minutes rest between sets.
- For increased muscle size, use a moderate weight for higher reps (8-12 reps per set). Take 1-2 minutes rest between sets.
- Consider alternating between two arm and one arm landmine press each workout to build bilateral and unilateral shoulder strength.
- Start with 3-5 sets per workout. Adjust volume based on your recovery capacity and goals.
- Use the landmine row or squat variation on your back or leg workout days to build full body strength.
- Superset landmine presses with lateral raises or front raises for an intense shoulder pump.
The landmine press is a versatile exercise you can implement into various training splits to build full body strength and balance.
Accessory Exercises to Pair with the Landmine Press
Make the most out of landmine press days by pairing it with complimentary exercises:
- Overhead cable face pulls - Counteract internal rotation from pressing by training external rotation.
- Band pull aparts - Improve scapular retraction and posterior shoulder strength.
- Dumbbell lateral raises - Isolate the side delts for rounder shoulder caps.
- Incline dumbbell chest press - Shift emphasis to the upper pecs between landmine sets.
- Triceps pushdowns - Further work the triceps engaged during the landmine press.
- Hanging leg raises - Double down on core activation with this abdominal exercise.
Choose 1-2 accessory movements that provide muscle balance and prehabilitation for the shoulders.
Sample Landmine Press Workout Routine
Here's an example workout to incorporate the landmine press:
Landmine Press Workout
Warm Up:
- Foam roll thoracic spine: 2-3 mins
- Band dislocations: 10-15 reps
Landmine Press:
- 3-4 sets x 6-10 reps (increase weight each set)
Accessory Movements:
- Overhead cable face pull: 3 sets x 10-12 reps
- Dumbbell lateral raise: 3 sets x 12-15 reps
Core Finisher:
- Plank circuit 3 rounds: 45s front plank, 30s each side plank
The landmine press combines well with shoulder prehab and accessory work to build a strong, balanced physique.
Program it 1-2 times per week for optimal results.
Frequently Asked Questions
Here are answers to some common landmine press questions:
How much weight should I use for the landmine press?
Start lighter than you think - somewhere around 25% of your barbell overhead press weight for the same reps.
The instability of the landmine press makes it deceptively hard. Increase the load gradually focusing on proper form.
Can I substitute a dumbbell for the barbell?
Yes. You can substitute a single dumbbell or kettlebell if you don't have access to a barbell.
The movement pattern remains the same pressing it overhead from the corner of a wall.
Is the landmine press safe for my shoulders?
Performing the landmine press through a full range of motion engages all the shoulder muscles safely with less strain compared to other overhead presses. Pay close attention to form to prevent injury.
Should I lean back when pressing?
Avoid excessive leaning or arching when pressing overhead.
Some backward lean is acceptable, but keep your core braced to avoid hyperextending your lower back.
Keep the bar path as straight up and down as possible.
How does the landmine press compare to shoulder press machines?
Free weights like the landmine press engage more stabilizer muscles for greater strength gains compared to machines that stabilize the weight for you.
Include both in your training for maximum results.
From A Trainer's Perspective
Landmine Press Variations: Unleash Your Strength Potential
The beauty of the landmine press lies in its versatility and effectiveness.
There are several landmine press variations to keep your workouts exciting and target different muscle groups.
Whether you prefer a standing landmine press, a kneeling position, or a unique pressing exercise like the landmine toss, there’s something for everyone.
Try incorporating these landmine exercises into your routine to experience the benefits of performing this fantastic movement.
Muscles Worked by the Landmine Press: A Full-Body Workout
One of the greatest strengths of the landmine press is its ability to work multiple muscle groups simultaneously.
The exercise works the shoulders, triceps, upper back, chest, and core, making it a comprehensive full-body movement. I
t even recruits your legs to stabilize your body during the press. Talk about a muscle mass-building powerhouse!
Proper Form: How to Perform the Landmine Press Correctly
To get the most out of the landmine press and avoid injury, it’s crucial to master the proper form.
Start by loading one end of a barbell into a landmine attachment and place the bar at hip height.
Use a full grip to hold the bar with your palms facing forward. Keep your core tight to prevent your torso from rotating and press the bar overhead in a controlled manner.
Remember, maintaining proper alignment and core stability is key to a safe and effective workout.
Yes4All 360° Swivel Landmine Handle
Landmine Press Benefits: More Than Just Strong Shoulders
The landmine press is a great way to build strength, especially for those with shoulder injuries.
Its unique pressing angle allows for a greater range of motion and reduces strain on the shoulder joint.
Plus, it engages your core strength and stability, giving you a rock-solid midsection. The landmine press also improves scapular upward rotation, which is essential for shoulder health.
Common Landmine Press Mistakes: Avoid These Pitfalls
Even the most dedicated gym-goers can fall victim to common landmine press mistakes. Here are a few to watch out for:
- Not Bracing Your Core: Allowing your lower back to arch or your torso to twist can cause injury. Keep your core engaged throughout the movement.
- Pressing Too Far Forward: The barbell should travel straight up and down, not forward. Pressing too far forward places excessive strain on the shoulders.
- Using Momentum: Avoid swinging the weight upward. Focus on a strict press to maximize muscle activation.
How to Incorporate the Landmine Press Into Your Workout Routine
Incorporate the landmine press into your upper body days for a well-rounded workout.
Aim for three to five sets of six to ten reps, depending on your goals.
You can also include accessory exercises like overhead cable face pulls or dumbbell lateral raises to complement the landmine press and build a balanced physique.
Accessory Exercises: Pairing with the Landmine Press for Maximum Gains
To make the most of your landmine press workouts, pair them with complementary exercises. For instance:
- Overhead Cable Face Pulls: Improve scapular retraction and posterior shoulder strength.
- Dumbbell Lateral Raises: Isolate the side delts for rounder shoulder caps.
- Hanging Leg Raises: Double down on core activation.
Landmine Single-Arm Press: Boost Your Shoulder Stability
The landmine single-arm press is a fantastic variation to enhance shoulder stability and core strength.
By pressing with one arm at a time, you force your core to work harder to resist rotational forces, improving overall balance and strength.
Conclusion: Why the Landmine Press Should Be in Your Routine
The landmine press is a great way to build strength, especially for those with shoulder injuries.
This unique pressing exercise not only targets your shoulders and back but also engages your core, providing a comprehensive workout.
Incorporating landmine presses into your routine can help prevent injuries, improve muscle mass, and enhance overall strength.
Whether you're a seasoned lifter or just starting, the landmine press offers a versatile and effective way to elevate your training.
So, load the other end of that barbell, keep your core tight, and press your way to stronger shoulders and a more stable core!
Landmine Press Barbell Attachment
The landmine press ticks all the boxes for a phenomenal strength training movement.
It builds muscle, engages your core, improves shoulder stability, fixes imbalances, and introduces unique challenges to break through plateaus.
Use proper form, brace your core, control the weight, and work through a full range of motion to maximize results and prevent injury.
Consider including landmine presses into your upper body days 1-2 times per week to build powerful shoulders and greater full body strength.
It's one of the most underrated exercise variations out there for sculpted shoulders and chiseled core strength.
Add the landmine press to elevate your training to the next level!
For More Training Advice + Diet and Lifestyle visit us Combat Creatine
PS: Make sure you check out the rest of our Training Guides:
Creatine
Creatine Supplements Ultimate Guide
Creatine Supplementation Side Effects
Best Creatine Monohydrate Gummies Review: Top 10 Best Creatine Gummies
Triceps
12 Best Long Head Tricep Exercises + Tricep Workout Ideas
Top 17 Tricep Extension Exercises | Triceps Extension Variations Guide
Perfecting the Triceps Pushdown: Tricep Pushdown for Upper Body Strength
10 Best Medial Head Tricep Exercises -Combat Creatine10 Best Lateral Head Tricep ExercisesThe Best Triceps Stretches to Loosen and Improve Flexibility
Understanding Triceps Tendonitis: Causes, Diagnosis, and Treatment for Elbow Pain
Tricep Dips Exercise Guide: Master The Triceps Dip
30 Best Tricep Exercises | Review The Best Triceps Exercises
Are Triceps Push or Pull? Push-Pull Workout
Biceps
12 Best Bicep Tendonitis Exercises | Biceps Tendon Treatment
The 10 Best Kettlebell Bicep Exercises for Bigger, Stronger Arms
The 14 Best Resistance Band Bicep Exercises | Top Biceps Resistance Band Exercises
The 14 Best Short Head Biceps Exercises | Short Head Bicep Exercise Workout
17 Best Long Head Bicep Exercises | Top Biceps Exercise
The 20 Best Bicep Exercises | Best Biceps Exercise & Bicep Workout
Get Stronger Biceps with a Bicep Curl Machine
Chest
13 Cable Chest Exercises to Build Bigger Pecs
The Spoto Press: How This Unique Bench Press Variation Can Boost Your Bench
The 10 Best Chest Exercises for Building Muscle
10 Best Dumbbell Chest Exercises for Building Your Pecs
The 5 Best Chest Exercise Machines for Maximum Growth in 2024
5 Best Compound Chest Exercises for Building a Bigger Chest
16 Best Kettlebell Chest Exercises: Pump Up Your Pecs
5 Best Chest Workout Machines for Maximum Muscle Growth
6 TRX Chest Exercises for a Bigger Chest - Best TRX Workout!
14 Common Chest Expander Exercises
Back
10 Best Cable Back Workout Exercises
10 Best Kettlebell Back Exercises & Back Workout
5 Best Calisthenics Back Exercises + Calisthenics Back Workout
5 Best Lower Back Exercises + Best Back Exercises Machines
Top 10 TRX Exercises To Build A Stronger Back
10 Best Resistance Band Back Exercises + Back Workout
11 Best Landmine Exercises For Back & Upper Body
15 Best Smith Machine Back Exercises
Top 3 Back Exercises For A Stronger Back: Build Size And Strength
The Complete Helms Row Guide | Form, Muscles Worked, and Benefits
How to Do the Lat Spread Pose Like a Pro Bodybuilder
Shoulders
The 10 Best Cable Shoulder Workouts & Cable Shoulder Exercises
Shoulder Impingement Exercises For Shoulder Impingement Syndrome
8 Best Shoulder Bursitis Exercises
16 Best Cable Shoulder Exercises To Build Muscle & Shape Delts
10 Best Shoulder Dislocation Rehab Exercises
Shoulder Calisthenics Workout | Bodyweight Shoulder Workout
10 Best trx shoulder exercises | TRX Suspension Training
5 Frozen Shoulder Exercises For Pain Relief
Around the World Shoulder Exercises + Workout
8 Best Compound Shoulder Exercises
Supraspinatus Stretch: Your Supraspinatus Muscle & Rotator Cuff
Legs
9 Compound Leg Exercises | Best Compound Exercises For Lower Body
12 Best Kettlebell Leg Exercises | Leg Workout
Best 18 Calisthenics Leg Exercises | Calisthenics Leg Workout
Best 10 TRX Leg Exercises For Lower Body | TRX Leg Workout
10 Single Leg Exercises to Build Explosive Leg Strength
8 Best Hack Squat Alternatives That Target Your Quads
Easy Wall Exercises For Legs | Wall Workout
8 Best Landmine Exercises | Landmine Leg & Lower Body Workout
The Best Leg Strengthening Exercises for Seniors
Leg Press Machine Exercise | Ultimate Leg Press Workout Guide
Glutes
7 Best Lower Glute Exercises for Building the Perfect Underbutt
The 8 Best Gym Machines For Glutes | Best Glute Machine Review
8 Best Dumbbell Glute Exercises & Glute Workout
The 11 Best Cable Glute Exercises: Cable Exercises To Build Your Booty
10 Best Compound Glute Exercises | Compound Exercises
7 Best Kettlebell Glute Workouts | Kettlebell Exercises For Glutes
9 Best Unilateral Glute Activation Exercises | Lower Body Unilateral Exercises
The Ultimate 12 Week Glute Building Workout Plan PDF
Nutrition
The Ultimate Guide to High Protein Meal Prep
The Menopause Diet: 5-Day Plan to Lose Weight
The Struggle is Real: Crafting the Perfect Cutting Diet Without Losing Your Mind
TikTok Viral Valencia Diet Plan: Fad Diet or Nutritional Benefits?
Bruce Lee Diet & Body Fat: Unmasking the Legendary Physique
Fitness
The Ultimate 20-Minute Beginner Workout At Home Without Equipment
8 Best Kettlebell Lunge Variations for Strength, Hypertrophy and Cardio
How to Get Jacked: The Complete Guide to Building an Incredible Physique
How to Choose the Best Kettlebell Weight to Start With
Guide To Workouts For Beginners | Beginner Workout ExercisesPlank Every Day for 60 seconds | Plank Exercise Variations
