Landmine Press

How to Perform the Landmine Press

Secure one end of a barbell in a landmine attachment or wedge it into a corner.
Stand facing the barbell and pick up the free end with both hands at chest height, holding it with an interlocked grip.
Stand with feet shoulder-width apart, knees slightly bent, and core braced.
Press the barbell up and forward by extending your arms, following the natural arc of the barbell.
Fully extend your arms at the top of the movement without locking out aggressively.
Slowly lower the barbell back to chest height under control.
Maintain a tall posture with your core engaged throughout the movement.
Repeat for the prescribed number of repetitions.

Excessive arching of the lower back during the press

Brace your core and squeeze your glutes to maintain a neutral spine throughout the movement.

Flaring the elbows too wide

Keep your elbows at roughly a 45-degree angle from your torso to protect the shoulder joints.

Using momentum by bouncing at the bottom

Pause briefly at the bottom of each rep to ensure you are using muscular force rather than momentum.

✓Provides a shoulder-friendly pressing angle that reduces impingement risk compared to strict overhead pressing.
✓Builds functional pressing strength with significant core engagement.
✓Versatile exercise that can be performed with one or two arms and various stances.

●This can be performed single-arm for a greater core stability challenge and unilateral strength development.
●Adopt a staggered stance for better balance when using heavier loads.
●The angle of the press can be adjusted by standing closer or farther from the anchor point.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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