Shoulders
Landmine press
A stable, shoulder-friendly pressing variation that builds upper-body power and core stability.
How to perform.
Follow the sequence — setup is half the lift.
Place one end of a barbell into a landmine attachment or wedge it securely into a corner using a towel for protection.
Stand with your feet shoulder-width apart and hold the weighted end of the barbell at shoulder height with one hand.
Lean slightly forward into the bar so your body creates a straight line from your head to your rear heel.
Brace your core and press the bar upward and slightly forward until your arm is fully extended.
Hold the peak contraction for a moment while maintaining a neutral spine.
Lower the bar under control back to the starting position at your shoulder.
Complete the desired number of repetitions before switching to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively during the press
- Flaring the elbow out wide instead of keeping it tucked at a 45-degree angle
- Allowing the heels to lift off the ground during the movement
- Using momentum from the legs to drive the weight up in a strict press version
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.