Landmine Press: Benefits, Daily Life Uses and How to Start
The landmine press is a pressing exercise where one end of a barbell sits in a corner or pivot and you push the other end up and forward from your shoulder, and it is a must because it builds upper body pushing strength in a way many people's shoulders find comfortable. The angled path sits between a bench press and an overhead press. I use it a lot with clients who find straight overhead pressing awkward.
Why the landmine press is a must
The landmine press trains an upward and forward push, usually with one arm at a time. Because the bar travels in an arc rather than straight up, it asks less of your shoulder mobility than a strict overhead press.
It works:
Shoulders: mainly the front of the shoulder.
Upper chest: the top part of the chest helps on the forward push.
Triceps: the back of the arm straightens the elbow.
Serratus anterior: the muscle around your ribs that moves your shoulder blade forward and up, important for healthy shoulders.
Core: pressing with one arm makes your trunk resist twisting.
If you want to compare it with the classic lift, see my shoulder press technique guide or the overhead press page in this library.
How it helps in everyday life
Putting things up high: lifting a suitcase into the overhead rack or a box onto a top shelf.
Pushing: shoving open heavy doors, pushing a car or a loaded trolley.
One-sided tasks: real life rarely uses both arms equally, and training one arm at a time builds strength for those moments.
Sport: the angled push is similar to a punch, a fend-off in rugby or a chest pass.
Posture: training the serratus and upper back control can help you feel more upright after long desk days.
What it can help prevent
Coaching experience and general strength research suggest the landmine press can help with:
Shoulder irritation from pressing: for some people, the angled path is more comfortable than pressing straight overhead, letting them keep training their shoulders.
Muscle loss with age: pressing strength tends to decline with age, and resistance training is one of the best-supported ways to keep it.
Weak shoulder blade control: the serratus work is linked with healthier shoulder mechanics.
Imbalances: working one side at a time can show and help reduce differences between your left and right.
Who it suits (and who should be careful)
The landmine press suits beginners, older lifters, people with stiff shoulders and anyone who wants a joint-friendly push. It is also a good option for strength training for women over 40 who are new to pressing.
Be careful if you have a current shoulder injury, a recent dislocation or pain when lifting your arm in front of you. Start with very light loads and stop if the shoulder hurts. If you have ongoing pain or a diagnosed condition, check with your GP or a physio first.
How to start safely
Secure the bar: use a landmine attachment or wedge the bar into a corner with a towel so it cannot slide.
Start kneeling: half-kneeling (one knee down) makes it easier to keep your ribs down and avoid arching your back.
Press up and forward: push the bar until your arm is straight, letting your shoulder blade move forward at the top.
Control the lowering: bring the bar back to your shoulder over two seconds.
Start here: 3 sets of 8 to 10 reps per arm with just the bar, twice a week.
Easier version: a two-handed landmine press from standing. Harder version: a standing single-arm press, or a split-stance press with added weight plates.
To round out your upper body, pair it with a pull such as the barbell row.
FAQs
Is the landmine press good for bad shoulders?
Many people with stiff or sensitive shoulders find it more comfortable than overhead pressing, but it is not a treatment. If your shoulder hurts, have it assessed by a GP or physio first.
What muscles does the landmine press work?
Mainly the front of the shoulders, upper chest and triceps, with the core and the muscles around the shoulder blade working to keep you stable.
Can I do a landmine press without a landmine attachment?
Yes, you can wedge one end of a barbell securely into a corner, ideally wrapped in a towel to protect the wall and stop it slipping.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the landmine press into a plan around your body and goals, or see my personal training prices.
