Landmine Press (Standing)

Vertical push with an arc — builds overhead pressing strength and shoulder stability with reduced shoulder stress

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Push
Primary Muscles	Front Delts, Triceps
Secondary Muscles	Upper Chest, Lateral Delts, Serratus Anterior
Equipment	Barbell, Landmine Attachment
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Barbell position: One end in landmine attachment or corner
2. Load: Add plates to the free end
3. Stance: Split stance (one foot forward, one back) for stability
   • Front foot flat, back foot on ball of foot
   • Hip-width apart front to back
4. Grip: Both hands on the end of barbell, fingers interlaced or palms stacked
5. Bar position: Start at chest/shoulder height
6. Torso: Slight forward lean, core braced
7. Gaze: Look forward, not up at the bar

Equipment Setup

Equipment	Setting	Notes
Landmine	Secured in attachment or corner	Must be stable, won't slip
Barbell	Standard 7ft Olympic bar	Can use shorter bars
Plates	Standard 45lb/20kg plates	Start light to learn pattern
Placement	Stand facing away from anchor	Allows natural press arc

Setup Cue

"Split stance for stability, bar starts at chest, core tight before you press"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable base and tension

1. Split stance established, weight balanced
2. Bar at chest height, both hands gripping
3. Core braced, shoulders packed down
4. Big breath into belly
5. Slight forward lean maintained

Tempo: Take your time with setup

Feel: Stable, grounded, ready to drive

⬆️ Press Phase

What's happening: Driving bar up and slightly forward

1. Drive bar up and away from body in arc path
2. Press through both palms evenly
3. Bar travels up and slightly forward
4. Breathing: Exhale as you press up
5. Keep core braced throughout

Tempo: 1-2 seconds (controlled, powerful)

Feel: Shoulders and triceps driving, core fighting rotation

Critical: Arc path is natural — not straight up like overhead press

🔝 Lockout

What's happening: Full arm extension at top

1. Arms fully extended
2. Bar at forehead/eye level in front
3. Core still braced
4. Shoulders stable, not shrugging
5. Slight forward lean maintained

Common error here: Leaning too far back. Keep core tight and slight forward lean.

⬇️ Lowering

What's happening: Controlled return to start position

1. Lower bar with control, same arc path
2. Breathing: Inhale as you lower
3. Bar returns to chest/shoulder height
4. Maintain core tension
5. Reset and repeat

Tempo: 2-3 seconds (controlled)

Feel: Fighting gravity, controlling the eccentric

Note: Don't let the bar crash down — control the descent.

Key Cues

Primary Cues

• "Press up and away" — follows natural arc, not straight overhead
• "Core tight, ribs down" — prevents excessive back extension
• "Drive through both hands" — balanced bilateral press

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down
Endurance	1-0-1-0	Continuous tempo

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Front Delts	Shoulder flexion — pressing bar upward	████████░░ 85%
Triceps	Elbow extension — lockout phase	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Upper Chest	Assists shoulder flexion	██████░░░░ 60%
Lateral Delts	Shoulder stabilization	█████░░░░░ 55%
Serratus Anterior	Upward rotation of scapula	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Prevents excessive extension and rotation
Obliques	Anti-rotation stability

Muscle Emphasis

To emphasize shoulders: Lighter weight, slower tempo, full ROM To emphasize triceps: Lock out hard at top, add pause at lockout To emphasize core: Single-arm variation increases anti-rotation demand

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Excessive back extension	Leaning backward during press	Lower back stress, reduces core work	Brace core, ribs down, slight forward lean
Squared stance	Feet side by side, no front/back split	Unstable, can't generate power	Use split stance for stability
Pressing straight up	Fighting the arc path	Unnatural, adds shoulder stress	Press up and away, follow natural arc
Elbows flaring excessively	Elbows out to sides	Shoulder impingement risk	Keep elbows at 45° angle, not 90°
No core engagement	Loose torso, swaying	Lower back compensation	Brace before each rep, ribs down

Most Common Error

Excessive back extension — often from pressing too heavy. Your core should work to resist extension. If you're leaning way back, reduce weight and focus on core engagement.

Self-Check Checklist

• Split stance established, stable base
• Core braced before pressing
• Bar follows arc path (up and forward)
• Lockout at eye/forehead level
• No excessive back arch

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🔀 Variations

By Position

Standing (Standard)

Aspect	Details
Position	Split stance, standing
Stability	Moderate — requires core control
Best For	Building strength and power
Load	Can handle most weight

Kneeling

Aspect	Details
Position	Both knees down or half-kneeling
Stability	Higher core demand, lower load
Best For	Core stability, shoulder control
Load	Lighter than standing

Key difference: Removes lower body, isolates upper body and core stability

Single-Arm

Aspect	Details
Position	Standing, one arm only
Stability	Highest anti-rotation demand
Best For	Correcting imbalances, core strength
Load	Lighter, focus on control

Key difference: Massive core and oblique engagement to resist rotation

By Training Purpose

Strength Focus

Variation	Change	Why
Standard Standing	Heavy weight, 5-8 reps	Build pressing strength
Landmine Push Press	Add leg drive	Overload the movement
Pause at Lockout	2s hold at top	Build stability strength

Hypertrophy Focus

Variation	Change	Why
Tempo Press	3s eccentric	More time under tension
High Rep Standing	12-15 reps	Metabolic stress
Single-Arm	Unilateral focus	Target each side fully

Stability/Core Focus

Variation	Change	Why
Half-Kneeling	One knee down	Core anti-rotation
Single-Arm Standing	Unilateral, standing	Maximum core demand
Tall Kneeling	Both knees down	Pure upper body/core

Grip Variations

Grip Type	When to Use	Benefit
Both Hands Stacked	Standard pressing	Most stable, most weight
Fingers Interlaced	Variation	Slightly different feel
Single Hand	Unilateral work	Core anti-rotation, fix imbalances

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90-120s	Moderate	2-3
Endurance	2-3	12-15+	60-90s	Light	3-4
Stability	3	10-12	90s	Light-Moderate	3

Workout Placement

Program Type	Placement	Rationale
Upper body day	After main pressing	Accessory vertical press
Push day	Middle of workout	Shoulder-focused pressing
Full-body	After compound lifts	Accessory shoulder work
Shoulder day	Primary or secondary	Main pressing movement option

Shoulder Fatigue

While easier on shoulders than strict overhead press, landmine press still taxes the delts. Don't program multiple heavy vertical presses in same session.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, moderate weight
Intermediate	2x/week	3-4 sets, varied rep ranges
Advanced	2-3x/week	4 sets, periodized intensity

Progression Scheme

Progressive Overload

Add weight in small increments (2.5-5 lbs). Landmine pressing responds well to volume increases too — add sets or reps before adding weight.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	45 lbs	3x10	Establish baseline
2	50 lbs	3x10	Add 5 lbs
3	50 lbs	4x10	Add a set
4	55 lbs	3x10	Increase weight
5	55 lbs	4x10	Add volume

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Landmine Press (Kneeling)	Learning the pattern, focus on form
Half-Kneeling Landmine Press	Core stability emphasis
Seated Dumbbell Press	More shoulder support needed

Progressions (Harder)

Exercise	When Ready	Link
Landmine Push Press	Can press 8+ reps with strict form
Single-Arm Landmine Press	Want more core challenge
Overhead Press	Ready for strict vertical press

Alternatives (Same Goal, Different Movement)

Shoulder-Friendly

Alternative	Avoids	Good For
Landmine Press (Kneeling)	Lower body involvement	Pure shoulder focus
Dumbbell Press	Fixed bar path	Natural movement arc

Home/Minimal Equipment

Alternative	Equipment
Dumbbell Shoulder Press	Dumbbells only
Pike Push-Up	Bodyweight

Unilateral

Alternative	Benefit
Single-Arm Landmine Press	Fix imbalances, core anti-rotation
Single-Arm Dumbbell Press	Unilateral shoulder work

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pressing can aggravate	Keep arc lower, reduce ROM
Low back pain	Extension under load	Focus on core bracing, lighter weight
Rotator cuff injury	Pressing overhead	Wait until healed, start with kneeling version
Neck pain	Looking up at bar	Keep neutral neck, look forward not up

Stop Immediately If

• Sharp pain in shoulder (not muscle fatigue)
• Pinching sensation in shoulder joint
• Lower back sharp pain
• Loss of control of the bar
• Numbness or tingling in arms

Injury Prevention

Strategy	Implementation
Proper setup	Split stance, stable base every rep
Core engagement	Brace before pressing, ribs down
Controlled tempo	Don't bounce or use momentum
Appropriate load	Should complete reps with good form
Warm-up shoulders	Band pull-aparts, arm circles before loading

Shoulder Health Tips

• Don't press through pain — arc path is easier than strict overhead, but still respect pain signals
• Warm up properly — shoulder circles, band work, light sets
• Check scapular control — shoulders should move naturally, not shrug excessively
• Balance with pulling — do 1.5-2x as much pulling volume as pressing

Most Common Injury

Shoulder impingement from pressing too heavy or poor scapular control. Keep weight manageable, focus on smooth movement, and balance with horizontal/vertical pulls.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/Abduction	120-140°	🟡 Moderate
Elbow	Extension	Full extension	🟢 Low
Spine	Stabilization	Minimal movement	🟡 Moderate
Hip	Stabilization	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	120° flexion	Can raise arm overhead comfortably	Shoulder mobility work, reduce ROM
Thoracic	Good extension	Can maintain upright posture	Foam roll, thoracic extensions
Hip	Basic stability	Can hold split stance	Work on stance stability

Joint Health Note

Landmine press is easier on the shoulder joint than strict overhead press because the arc path is more natural. The bar path follows the shoulder's natural movement pattern rather than forcing a vertical path.

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❓ Common Questions

How is this different from overhead press?

The landmine press follows an arc path (up and forward) rather than straight vertical. This is more natural for the shoulder joint and typically allows for less shoulder stress. It also requires more core anti-extension work. Overhead press is stricter and generally better for pure strength, while landmine press is great for shoulder health and core stability.

Should I use split stance or squared stance?

Split stance is recommended — it provides a more stable base, allows you to generate more power, and engages the core more effectively. Squared stance (feet side by side) makes the movement less stable and reduces the core demand.

Can I do this without a landmine attachment?

Yes. You can wedge the barbell into a corner (put a towel down to protect the wall) or use a heavy dumbbell to anchor it. A proper landmine attachment is more stable and convenient, but corner setup works fine.

How much weight should I use compared to overhead press?

Most people can press slightly more with landmine press than strict overhead press, especially when learning. The arc path and ability to use leg drive (in standing version) makes it mechanically advantageous. Start with 60-70% of your overhead press weight and adjust from there.

Standing or kneeling — which is better?

Neither is universally better:

• Standing: More weight, more total body involvement, builds functional strength
• Kneeling: Better core isolation, forces strict upper body mechanics

Use standing for strength work, kneeling for shoulder isolation and core stability.

Should I press with one arm or two?

Both are valuable:

• Two arms (both hands): More weight, bilateral strength development
• Single-arm: Core anti-rotation, fix imbalances, shoulder isolation

Start with both hands, add single-arm as an accessory variation later.

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📚 Sources

Biomechanics & Muscle Activation:

• Landmine Training for Athletes — Tier B
• Shoulder Biomechanics in Pressing Movements — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Functional Training Anatomy — Tier B
• NSCA Essentials of Strength Training — Tier A
• Athletic Body in Balance — Gray Cook — Tier B

Technique:

• Kabuki Strength Training Methods — Tier C
• Strongman Training Principles — Tier C
• Onnit Academy Exercise Library — Tier C

Safety:

• Shoulder Health for Lifters — Tier B
• Core Training for Stability — Tier A

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For Mo

When to recommend this exercise:

• User wants overhead pressing with less shoulder stress
• User has shoulder mobility limitations for strict overhead press
• User wants to build core stability and anti-extension strength
• User is looking for vertical pressing variation

Who should NOT do this exercise:

• Acute shoulder injury or recent surgery → Suggest rehabilitation protocol first
• Severe shoulder impingement → May need physical therapy clearance
• Cannot maintain core stability → Start with Landmine Press (Kneeling)

Key coaching cues to emphasize:

1. "Split stance for stable base, core braced"
2. "Press up and away, follow the natural arc"
3. "Ribs down, don't lean back excessively"
4. "Lock out strong at the top"

Common issues to watch for in user feedback:

• "My lower back hurts" → Excessive extension, need better core bracing
• "I feel it in my neck" → Looking up at bar too much, keep neutral gaze
• "Feels unstable" → Check split stance setup, may need regression to kneeling
• "Shoulder pinching" → Reduce weight, check shoulder mobility, may need different pressing angle

Programming guidance:

• Pair with: Horizontal pressing (bench, push-ups), pulling movements (rows, pull-ups)
• Avoid same day as: Multiple other heavy shoulder presses
• Typical frequency: 2x/week as accessory movement
• Place after main compound lifts (bench, overhead press) or as primary on shoulder-focused days

Progression signals:

• Ready to progress when: 3-4x10 with perfect form, no back compensation
• Try single-arm when: Bilateral version is solid, want more core challenge
• Try push press when: Want to overload the movement, build power
• Regress if: Can't maintain form, excessive back extension, shoulder pain

Red flags:

• Lower back arching excessively → immediate form correction, reduce weight
• Shoulder joint pain (not muscle fatigue) → stop exercise, assess
• Unable to lockout without leaning way back → weight too heavy

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Last updated: December 2024