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How to Do the Landmine Press: Muscles Worked, Benefits and Technique

The Landmine Press is a unique exercise that target your shoulders and back. With a bit of practice, even a newbie can do it. Read more to find out how to do it correctly.

James Cambell
How to Do the Landmine Press: Muscles Worked, Benefits and Technique
Table Of Contents

When it comes to working the upper body, many people think about bench pressing and overhead presses. But what about the other muscles in your shoulder girdle? Neglecting these key muscles can lead to weaker posture, weakness of the rotator cuff, and a dip in your physique's aesthetics.

Landmine Press is a lesser-known shoulder exercise that can help you build stronger muscles and better posture. But it works slightly differently from traditional shoulder exercises like barbell press, dumbbell press, or dips — so it's essential to know how to do it properly.

This article will explore how to do the Landmine Press, a challenging compound movement that simultaneously works several muscle groups. We will also provide essential tips on performing this exercise correctly and avoiding common form mistakes. So grab an exercise mat and start reading this comprehensive guide!

What is the Landmine Press

Landmine Press, is performed by bringing one arm out in front of you and then bringing it straight down to a steady position. During this motion, you should feel the elbow of your working arm bend as the working muscle contracts and generates force to help lower the weight.

Landmine Press can be performed in several variations, each targeting different body areas. The most common version is the Standing Barbell Landmine Press.

But first, let's take a much closer look at the movements involved in doing landmine press. Setting up for the landmine press is simple. All you need is a barbell and a landmine attachment.

  • Once you have those things set up, load the barbell with weight and position it in the corner of a room.
  • From there, stand a few feet away from the barbell with your feet shoulder-width apart.
  • Place one hand on the barbell and then grip it tightly with both hands.
  • To perform the exercise, simply press the barbell up overhead. As you press the weight up, your arms should remain close to your body.
  • Once you reach full extension, pause for a moment before lowering the weight back to the starting position.

The landmine press is an excellent exercise for building strength and muscle mass in the upper body. If you're looking to add this exercise to your workout routine, start light and gradually increase the amount of weight as you get stronger.

Landmine Press Muscles Worked

Landmine Press targets several muscle groups, including the triceps, deltoids, and pectorals. It also works the core muscles to stabilize the body during movement and prevent injury.

Here's a breakdown of all the muscles worked when performing this exercise.


The triceps are the three-headed muscle at the back of the upper arm that plays an important role in various arm and shoulder movements. They make up about half of the muscle mass in your upper arm. The main action of the triceps is to extend and flex the elbow and the shoulder joint.

During the landmine press, the triceps are contracted when the working arm goes down toward your body. They are also activated during the pressing phase of the movement as the weight comes up out of the starting position.


The deltoids are a group of three muscles at the front of the upper arm that connects your clavicle to your numerous. They are the largest and most prominent of the three rotator cuff muscles and play an essential role in most upper-body movements, such as throwing and lifting.

The deltoids are brought into play during the landmine press to help lift and lower the weight.


The Pectoral muscles consist of two powerful chest muscles, the Pec Minor and the Pec Major. They are responsible for moving your arm forward and inward when lifting an object and stabilizing your torso and shoulders during overhead movements like incline press and pike push ups.

During the landmine press, the pectorals are heavily involved in the motion, particularly the Pec Major, which pushes the weight upward during the movement.


The core muscles are the leading group of muscles that support your spine and help protect it from damage. This includes the muscles in the abdomen, lower back, hips, and glutes, as well as the pelvic floor muscles.

Landmine Press Benefits

The Landmine Press is an excellent way to improve core stability, scapular control, and pressing strength.

Here are some of the benefits you can expect to see:

Improved Core Stability

When you perform the Landmine Press correctly, you engage your abdominals throughout the entire movement and stabilize muscles in your hip and shoulder girdles. These muscle contractions not only challenge your core but also help increase overall core strength and stability.

Increased Scapular Control

When executing the Landmine Press, you lift the bar as high as possible while keeping your arms and shoulders tucked tight to your body. This helps develop proper upper-body mechanics and also improves your scapular control.

Increased Pressing Strength

While performing Landmine Press, you also engage your arm and shoulder muscles to help keep your body in a stable position. Working these muscles during the lift builds a stronger support base to improve your overall pressing strength.

While these are some of the primary benefits of performing the Landmine Press, there are countless more that you'll experience when you start incorporating this exercise into your routine.

Landmine Press Variations

Landmine Press has many variations that both beginners and advanced lifters can perform. Here are a few of the most popular variations that you can incorporate into your workout program:

Landmine Squat to Press

The landmine squat to press is one of the most effective ways to challenge your shoulders and arms while building strength and power in your lower body.

  • To perform a landmine squat to press, simply stand with your feet wide apart and hold a bar at arm's length above your head.
  • Keeping your back straight and chest out, lower the bar in front of you until it touches your chest, squat down and then press the weight back up.
  • At the top of the press, pause for a second, then reverse the movement by lowering the weight back in front of you.

Landmine squat to press is a great way to increase mobility and range of motion in your shoulder joints while also building strength and muscle in your upper and lower body.

Banded Landmine Press

The banded landmine press allows an intense shoulder workout without using weights. This variation benefits individuals who don't have access to a weight rack but still want to incorporate presses into their workout routine.

  • To perform a banded Landmine Press, loop a resistance band around an object such as a dumbbell, under your feet, or a sturdy object.
  • Press your arms straight out in front of you by extending your elbows.
  • Reverse the movement by slowly lowering the weight back down to starting position.

Banded Landmine Press is a great way to build strength and muscle in your shoulders without weights.

Common Forms of Mistakes

People make a few common mistakes when doing the landmine press:

Improper Hand Position

First, improper hand position is a significant problem. The hands should be shoulder-width apart and in line with the feet, but many place them too far forward or back. This can lead to the bar path being incorrect and putting unnecessary stress on the shoulders.

Rib Flare

Second, rib flare is another big issue. This happens when the ribs stick out too far while pressing, which puts strain on the lower back and can cause injury.

An Incorrect Bar Path

Finally, an incorrect bar path is a mistake that often comes from using too much weight. The bar should be pressed in a straight line up and down, but many people let it drift out to the side, which puts unnecessary stress on the elbow and shoulder joints.


1. How does the Landmine Press help build strength?

The Landmine Press helps build strength in the shoulders, chest, and arms. It also activates the core muscles and stabilizes muscles around the joints. In addition, the Landmine Press helps to improve balance and coordination.

2. What is the best way to perform the landmine press?

The key to performing the landmine press properly is to keep your elbow close to your side and maintain a tall posture throughout the movement. Additionally, be sure not to arch your back or let your knees collapse inward as you press the weights upward. Doing so will put unnecessary stress on your shoulders and increase your risk of injury.

Finally, make sure that you explosively drive the weights up into the air and lower them under control back down to your starting position. This will ensure that you get the full range of motion and benefit from the exercise as much as possible.

3. How do I set up the Landmine Press?

First, place a landmine attachment in the corner of a wall and insert a barbell to set up the Landmine Press. Next, stand with your feet shoulder-width apart and position the weight to touch your hip. Finally, grip the weight with both hands and press it overhead.

4. What are some tips for performing the Landmine Press?

There are a few things to remember when performing the Landmine Press. First, ensure that you’re using a weight appropriate for your fitness level – you should be able to complete all reps with good form before increasing the weight.

Second, keep your core engaged throughout the exercise to maintain stability. Lastly, be sure to lower the weights under control — don’t let them crash down to your chest and stop before your elbows are fully extended to avoid putting unnecessary stress on the joints.

The Bottom Line

The landmine press works the shoulders, chest, and triceps. It can be done with a barbell or dumbbell and doesn't require a lot of equipment. The benefits of the landmine press include improved shoulder stability, better posture, and increased muscle size. To do the landmine press, stand with your feet shoulder-width apart and hold the barbell in front of you with both hands. Lower the barbell to your chest, then press it back up until your arms are extended.

Remember to maintain good form when performing a Landmine Press by keeping your body straight and avoiding common mistakes. As with any physical activity, focus on proper technique and safety first and foremost. Have you

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James Cambell

James Cambell is an editor at DMoose, where he loves to write about fitness, nutrition, and health tips. He has received a degree in Nutrition Sciences and is a certified dietitian.

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