Exercise guide · Shoulders & Traps

Landmine Press

Landmine press uses a barbell anchored at one end so you press on an angle. Gentle on many lifters and works well standing or in half-kneeling.

  • Targets: Front delts
  • Equipment: Barbell
  • Type: Compound
Landmine Press exercise illustration showing the movement position

Step by step

How to do the Landmine Press

  1. Anchor one end of the bar in a landmine base or padded corner.
  2. Stand facing the bar or half-kneel, holding the free end at chest height.
  3. Feet shoulder-width apart and core braced.
  4. Press the bar up and slightly forward in a smooth arc until the arm is extended.
  5. Lower with control to chest height and repeat.

Form cues

  • Ribs down, braced core
  • Follow the landmine angle
  • Wrist over elbow
  • Don’t lean back too far

Common mistakes

  • Lower-back arch when weight gets heavy
  • Pressing straight up instead of the landmine angle
  • Grip too far from the plate and lost control
  • Rushing reps and bouncing at the bottom

Muscles worked

Primary

Front delts

Secondary

Side delts and Triceps

Safety: Confirm the bar end is securely anchored before loading weight.

Alternatives

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