Learn everything you need to know about the Landmine Press.
What is the Landmine Press?
The Landmine Press is a unilateral shoulder exercise that will significantly strengthen your upper body and help you avoid injury.
What are the Benefits of the Landmine Press?
There are multiple benefits of the Landmine Press.
It Fixes Imbalances in Strength and Movement
The Landmine Press is a unilateral exercise, performed with a single arm at a time. This allows the lifter to easily see where they are weak and where they are strong.
In terms of mobility, it will unearth any harder portions during the range of motion as well.
[wpcode id=”229888″]Combined, these two factors will show you exactly where you need to work on your strength and mobility.
It Builds Solid Pressing Strength and Power
The Landmine Press is not easy. Because of this it will enhance pressing power and strength which will have an effective carry over into other exercises such as the overhead press and jerk (in all its forms).
The Exercise Builds Motor Control
The movement must be controlled during the press and eccentric (lowering) portion of the lifts. This forces the lifter to concentrate on the scapular and triceps, further strengthening the mind muscle connection as well.
It is a Highly Functional Exercise
To press an object overhead is a useful skill for any human. The Landmine Press strengthens this movement pattern at a basic level.
The Landmine Press Will Improve Horizontal Pressing as Well
As well as the obvious carry over into exercises such as Strict Press or Push Jerk, the Landmine Press will also be beneficial for building general shoulder and arm strength for the Bench Press and other horizontal pressing movements as well.
How to do the Landmine Press
- Start by Deadlifting the Barbell with two hands then raise it into the starting position. Held by your right hand on your right shoulder.
- Stand with your feet shoulder width apart
- Inhale and brace your core, glutes and grip
- Extend your elbow and press the weight upwards and forwards until you reach full extension
- Don’t hyperextend your elbow at the top of the movement. Keep t slightly bent
- Pause
- Lower the weight
- Exhale during the last portion of the downward motion
- Repeat for the desired number of reps then switch to the other arm
Training Tips for the Landmine Press
You need to get used to pressing both forwards and upwards during the Landmine Press due to the trajectory of the bar path.
The fixed and point on the floor creates a curved bar path that you will feel as you get more acquainted with the movement.
Landmine Press Variations
I like to keep my training fun and varied with these alterations. Try adding them into your training as well.
- Double Handed Landmine Press
- Alternating Shoulder Landmine Press
- Landmine Twist
- Kneeling Landmine Press
- Banded Landmine Press
- Single Arm Landmine Press
Muscles Worked by the Landmine Press
The entire upper body and core is worked by the Landmine Press. Primarily this targets the shoulders, chest and triceps.
The core, glutes and upper back all play a role to stabilise and balance the movement.
FAQs
Still got questions?
What does the Landmine Press Work?
Landmine Presses develop upper body strength in a unique way with slightly different angles and ranges of motion.
They work the shoulders, arms, core, back and glutes.
Are Landmine Presses Effective?
Yes. They are a great exercise for burning fat, building muscle and protecting your shoulders against injury.
Does Landmine Press Work Upper Chest?
Yes. The exercise does work the upper chest as well as the arms, shoulders, back, core and glutes.
The curving bar path and neutral grip makes the exercise a little easier on your shoulders than the Strict Press.
Is Landmine Press Better than Shoulder Press?
No. Both are good in their own way so it depends what you goal is.
The Shoulder Press is better as a compound exercise to build absolute strength and muscle mass. The Landmine Press is better for identifying weaknesses and imbalances but it also develops strength and muscle mass differently.
Use both if you want the best results.
Is the Landmine Press Suitable for All Athletes?
The landmine press can be highly suitable for many athletes due to:
- Joint-Friendly Mechanics: The arched pressing path is more natural for the shoulder joint, making it ideal for those with shoulder limitations or past injuries.
- Core and Stability Engagement: It encourages anti-rotational core control and scapular stability.
- Versatility: Can be performed standing, kneeling, or half-kneeling, adapting to different training needs and goals.
- Translational Strength: Especially useful for combat sports, rugby, football, or any sport requiring pressing strength with rotation.
Which Athletes Should Consider Not Including the Landmine Press in their Training?
However, it might not be suitable for every athlete:
- Overhead Athletes: Sports that require maximal overhead strength (e.g., Olympic weightlifting, volleyball) may need more specific overhead training.
- Spinal or Hip Injuries: The rotational elements and stance may aggravate certain back or hip conditions.
- Beginner Athletes: While it’s safer than a barbell press, those unfamiliar with proper pressing mechanics may still benefit more from simpler variations first.
- Athletes in Specific Phases: During rehab or early off-season phases, it might not align with the athlete’s periodization goals.
Where Can I Buy A Decent Landmine Press?
Our favorite is the Rogue Landmine Press.
The Rogue Monster Landmine 2.0 is a premium strength training accessory designed to enhance rotational power, core stability, and full-body explosiveness. Exclusively compatible with Rogue’s Monster Series rigs, racks, and squat stands, it features a 10-inch DOM steel sleeve that accommodates standard Olympic barbells.
The unit mounts securely to a 3×3” upright using Rogue’s quick-attach Monster Knurled Knob, allowing for rapid setup and removal. Its construction includes a machined aluminum joint and bronze bushings, ensuring smooth, quiet, and fluid movement during exercises like landmine presses, rows, Russian twists, and push jerks.
For athletes and home gym owners already invested in the Rogue Monster Series, the Landmine 2.0 is a valuable addition that expands training versatility without occupying significant space. Its robust build quality and ergonomic design make it suitable for both high-performance training and rehabilitation-focused routines. While it requires a compatible Monster Series setup, its ease of use and durability justify the investment for those seeking to diversify their strength training regimen.
Want more Gains?
Add these effective press alternatives to your training:
Alternatively, try the Jefferson Squat, Decline Bench Press or Hack Squat.
Bibliography
Contreras, B. and Schoenfeld, B. (2011). To Squat or Not to Squat? A Comparative Analysis of Exercise Selection and Muscular Development. Strength and Conditioning Journal, 33(5), pp.13–17.
Delavier, F. (2010). Strength Training Anatomy. 3rd ed. Champaign, IL: Human Kinetics.
National Strength and Conditioning Association (NSCA). (2016). Essentials of Strength Training and Conditioning. 4th ed. Champaign, IL: Human Kinetics.
Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), pp.3497–3506.
Tumminello, N. (2014). Strength Training for Fat Loss. Champaign, IL: Human Kinetics.
image sources
- Strict-Press-WODs: WODSHOTS
- CrossFit Games 2019 Mary women: BOXROX
- Landmine-Press-Sara: Photos Courtesy of CrossFit Inc
