Demonstration video
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Get my programHow to do the landmine press
Instructions
- Place one end of a barbell into a landmine attachment and load the opposite end with weight if needed.
- Stand facing the bar and hold the free end with one hand at shoulder level.
- Position your feet shoulder-width apart and keep your torso upright.
- Press the bar upward and slightly forward until your arm is extended.
- Pause briefly at the top while maintaining control.
- Lower the bar slowly back to shoulder level and repeat.
Technical tips
- Keep your core braced to prevent excessive lower back arching.
- Press along the natural arc of the bar rather than forcing a vertical path.
- Maintain a neutral wrist and firm grip throughout the movement.
- Avoid rotating your torso during the press to keep the movement controlled.
Breathing tips
- Inhale while lowering the bar toward your shoulder.
- Exhale as you press the bar upward and forward.
- Maintain steady breathing and avoid holding your breath during repetitions.
Medical restrictions
- Shoulder impingement or acute shoulder injury
- Severe wrist pain or wrist instability
- Uncontrolled lower back pain or spinal injuries
- Recent shoulder or upper body surgery
Description
The Landmine Press is a versatile upper-body strength exercise performed using a barbell anchored in a landmine attachment. Unlike traditional overhead pressing movements, the bar travels in a natural arc, creating a diagonal pressing path that often feels more comfortable and controlled. This angled trajectory makes the exercise particularly appealing for people who experience discomfort during strict vertical pressing movements.
Because of its unique pressing angle, the Landmine Press provides an effective way to build pressing strength while maintaining a stable and balanced body position. The movement encourages controlled force production through the upper body while also requiring stability through the torso and lower body to maintain proper alignment. This makes it a highly functional exercise commonly used in both general fitness training and athletic performance programs.
Another advantage of the Landmine Press is its accessibility. Beginners often find it easier to learn than traditional overhead barbell presses because the guided bar path naturally promotes safer movement mechanics. At the same time, the exercise can be progressively overloaded, making it equally valuable for experienced lifters looking to build strength and power.
The Landmine Press is also widely used in strength and conditioning programs due to its ability to train pressing power in a slightly forward direction, which carries over well to many athletic movements. Whether used as a primary strength exercise or as part of a functional training routine, the Landmine Press offers a practical and scalable approach to building upper-body pressing capacity.
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Description
The Landmine Press is a versatile upper-body strength exercise performed using a barbell anchored in a landmine attachment. Unlike traditional overhead pressing movements, the bar travels in a natural arc, creating a diagonal pressing path that often feels more comfortable and controlled. This angled trajectory makes the exercise particularly appealing for people who experience discomfort during strict vertical pressing movements. Because of its unique pressing angle, the Landmine Press provides an effective way to build pressing strength while maintaining a stable and balanced body position. The movement encourages controlled force production through the upper body while also requiring stability through the torso and lower body to maintain proper alignment. This makes it a highly functional exercise commonly used in both general fitness training and athletic performance programs. Another advantage of the Landmine Press is its accessibility. Beginners often find it easier to learn than traditional overhead barbell presses because the guided bar path naturally promotes safer movement mechanics. At the same time, the exercise can be progressively overloaded, making it equally valuable for experienced lifters looking to build strength and power. The Landmine Press is also widely used in strength and conditioning programs due to its ability to train pressing power in a slightly forward direction, which carries over well to many athletic movements. Whether used as a primary strength exercise or as part of a functional training routine, the Landmine Press offers a practical and scalable approach to building upper-body pressing capacity.
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