Landmine Press Mistakes to Avoid
Fighting the arc — the landmine has a natural curved path. Let the bar follow its arc instead of trying to press straight up.
Leaning back excessively — keep your torso upright and core braced. Leaning back turns it into a decline press.
Standing too close — gives too short a range of motion. Stand so the bar starts at chest height.
Using one arm before you're ready — the single-arm version demands core stability. Master two-arm first.
Landmine Press Muscles Worked
The landmine press targets the upper chest and front deltoids through an angled pressing path. The angle is between a bench press and an overhead press, making it a unique hybrid. The core works hard to stabilize against the asymmetric load.
Landmine Press FAQ
Is the landmine press good for shoulders?
Excellent — the angled path is much friendlier on the shoulder joint than straight overhead pressing. It's one of the best options for people with shoulder impingement.
Landmine press vs overhead press?
OHP builds more raw overhead strength. Landmine is more shoulder-friendly and hits the upper chest more. Use landmine if overhead pressing hurts, or as a variation alongside OHP.
Can I do landmine press with one arm?
Yes — the single-arm version is a great anti-rotation core exercise on top of the pressing. Master the two-arm version first, then progress to single-arm.
What if my gym doesn't have a landmine attachment?
Wedge the barbell into a corner where two walls meet. Wrap a towel around the end to protect the wall. Works identically.