Is the landmine press better than an overhead press?

It is not necessarily better, but it is often safer for those with limited shoulder mobility because the diagonal path reduces stress on the glenohumeral joint.

Can I perform this exercise standing or kneeling?

Both variations are effective. The standing version challenges overall balance, while the half-kneeling version provides more stability and isolates the core and shoulder.

Should I lean into the barbell?

Yes, a slight forward lean allows you to press in line with your shoulder's natural mechanics and helps engage the upper chest and serratus anterior.

Landmine Press Guide: Form, Benefits, and Variations

Master the landmine press with our expert guide. Learn the proper technique to build shoulder strength and stability while minimizing joint strain.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Triceps
Upper Chest
Serratus Anterior
Core

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders