Landmine Press

The Landmine Press is an excellent exercise that mainly trains the shoulders , chest and core muscles . This functional exercise gives you the opportunity to press weights overhead in a safe and controlled manner. It is also a good way to build strength and stability in the upper body, especially in the shoulders, while reducing the stress on the joints.

Correct technique

Follow these steps to perform the Landmine Press correctly:

  1. Stick a pole in a landmine device or a hook against the corner of a room. Add weights to the other end if desired.
  2. Stand with your feet hip-width apart, with the bar held in one hand, press it in towards your shoulder.
  3. Keep your core tight and your back neutral. Press the bar upwards and forwards until the arm is fully extended.
  4. Controlledly lower the bar back to the starting position.

Here's a video showing how to perform the Landmine Press :

Common mistakes

Some common mistakes in Landmine Press and how to avoid them:

  • Overextension of the back : Many people arch their back too much when they push up. Keep the kernel enabled to avoid this.
  • Incorrect elbow position : If the elbows point too far out to the side, it can increase the load on the shoulders. Keep your elbows close to your body when you push.
  • Rapid lowering of the weight : Avoid dropping the weight back quickly. Lower the weight in a controlled manner to maximize the effectiveness of the exercise.

Modifications and variations

Here are some variations you can try:

  • One Arm Landmine Press : Use one arm at a time to focus more on strength and stability in one side of the body.
  • Split-Stance Landmine Press : Take a step forward with one leg to increase the challenge for balance and core stability.
  • Landmine Push Press : Use power from your legs to gain extra momentum and train explosive strength.

Number of repetitions and sets

For best results, aim for 3 sets of 8-12 repetitions. Adjust the weight according to your strength level. The exercise can be adapted both for strength and volume.

Breathing technique

For proper breathing during the Landmine Press: exhale as you press the bar up, and inhale as you lower it back to the starting position.

More videos

Here's another video demonstrating different ways to perform the Landmine Press:

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