Landmine press
Also called one-arm landmine press, single-arm landmine press, standing landmine press.
What is a landmine press?
The landmine press is a shoulder press performed with one end of a barbell anchored to the floor. In the standing one-arm version shown here, you hold the free end at one shoulder and press it upward and forward along the bar's fixed diagonal arc.
How do you perform a landmine press?
Set up
- Anchor one end of a barbell securely in a landmine attachment or protected corner, then load and collar the free end if needed.
- Face the free end in a staggered stance and hold it at one shoulder with the same-side hand. Brace your midsection and keep the wrist stacked over the forearm.
Execution
- Press the bar upward and forward along its natural arc while keeping your torso controlled.
- Finish with the arm nearly straight without forcing the elbow or letting the shoulder shrug toward the ear.
- Lower the bar along the same path until it returns to the shoulder, then repeat before changing sides.
Common mistakes
Trying to press the bar straight overhead
The anchored bar moves on a diagonal. Fighting that arc usually changes the wrist and shoulder position without making the repetition better.
Turning the press into a full-body shove
Leg drive and torso rotation can move more weight but change the standing strict version taught here.
Letting the wrist fold back
Keep the hand and forearm stacked behind the sleeve so force travels into the bar rather than through a bent wrist.
Where it fits in a session
As shoulder pressing work when the landmine's diagonal path suits the session or equipment available.
Choose a load that lets the bar follow the same arc without torso rotation. Train both sides with the same setup and controlled lowering phase.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The front of the shoulder presses the bar along its fixed diagonal arc while the triceps straighten the elbow. This guide covers the standing one-arm version shown in the image.
Variations
- Two-arm landmine press — Holds the bar with both hands in front of the chest and presses along the same anchored arc.
- Half-kneeling landmine press — Uses a half-kneeling stance to reduce help from the legs and narrow the base of support.
- Kneeling landmine press — Presses from both knees with the torso upright.
Frequently asked questions
What muscles does the landmine press work?
The standing one-arm version mainly trains the anterior deltoid, with the triceps helping straighten the elbow.
Is a landmine press an overhead press?
It is a shoulder press, but the anchored bar travels upward and forward rather than vertically overhead. That fixed diagonal path makes it a distinct variation.
Which hand should hold the bar?
This guide shows one hand holding the sleeve at the same-side shoulder. Complete the set under control, then repeat on the other side.
Should I stand square or staggered?
Either can work, but the staggered stance shown here provides a stable base. Keep the same stance for the set and avoid turning the press into torso rotation.
Can I press with both hands?
Yes. The two-arm version holds the end of the bar in front of the chest. Track it as a variation because the stance and loading differ from the one-arm version shown here.