The landmine press uses one end of a barbell anchored in a corner or a landmine sleeve, so the bar travels up and forward on an arc rather than straight overhead. That angle is what makes it useful: it loads the front delt and upper chest hard while keeping the shoulder well short of the overhead position.
How to do it
- The arc of the landmine is kinder to the shoulder than a straight overhead press.
- Press up and slightly across, finishing with the arm extended in front of you.
Common mistakes
- Twisting the torso to get more weight up instead of pressing it.
What it trains
- Front delts
- drive the arc up and away — the prime mover
- Upper chest
- contributes far more than in a true overhead press, because the path is partly horizontal
- Triceps
- extend the elbow through the second half of the arc
- Abs and obliques
- resist the twist and lean, especially pressing one arm at a time
Variations and alternatives
Common questions
How do I set up a landmine press without a landmine attachment?
Wedge one end of the bar into a corner, ideally with a towel or a heavy dumbbell holding it down so it cannot skate out. It works fine, but check the floor and the wall first — an unanchored bar sliding mid-rep is the only real hazard here.
Is a landmine press a shoulder or a chest exercise?
Mostly shoulders, with a genuine share going to the upper chest. The steeper the bar angle, the more it behaves like an overhead press; the shallower it is, the closer it gets to a steep incline press.
Should I press with one arm or two?
One arm gives you a longer range and makes the trunk work to stop you rotating. Two hands on the end lets you load it heavier and keeps it symmetrical. Single-arm is the more common choice, and it is the one that exposes a side-to-side difference.
Why does the landmine press feel easier on my shoulders?
Because your arm never goes fully overhead, so the shoulder stays in a range where it has more room. That is a mechanical difference, not a fix for anything — but it is why the landmine is often the press people keep when a straight bar overhead stops being comfortable.
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Shoulders
