How to Do Landmine Press: Benefits & Muscles Worked

Key Takeaways

• The landmine press is your joint-friendly go-to for building strength while working your shoulders, triceps, and core.
• It’s made for everyone, with standing, kneeling, and single-arm variations to match your vibe and routine.
• This move boosts functional fitness, balance, and posture—helping you feel stronger in and out of the gym.
• Pair it with our SW180 Adjustable Dumbbells for a compact, strength-packed upgrade to your home gym.

Why Try the Landmine Press?

The landmine press combines strength and stability into one seriously effective move. No matter if you’re getting started or you’ve been lifting for years, this exercise is for you. It’s joint-friendly (your shoulders will thank you!) and perfect for crushing fitness goals without breaking a sweat—on your form, at least.

What Is the Landmine Press?

Using a barbell anchored at one end, you’ll press it in an upward diagonal motion—a smooth, natural path that’s easier on your joints. Plus, your core gets in on the action to keep you steady.

Be it standing, kneeling, or going one arm at a time, this exercise flexes to fit your vibe and fitness level. Remember: Start with a proper warm-up to keep your form on point!

From core to shoulders, every muscle group shows up to the landmine press party.

Benefits of the Landmine Press

• Shoulder-Friendly Strength: Wave bye-bye to joint strain. This guided arc is perfect for anyone—no matter if you're recovering from an injury or just keeping things safe.
• Core Activation: Want rock-solid stability? Your core works overtime here, giving you better balance and posture while you press.
• Unilateral Focus: Got one side stronger than the other? Single-arm moves help you even things out for that perfect symmetry.
• Full-Body Stability: It doesn’t just work the upper body—your legs and stabilizers join the party to keep you steady.
• Versatile Setup: No fancy machines, no excuses. All you need is a barbell (like our SW111 Olympic Barbell) and a solid corner or landmine attachment to get started.

Pro Tip: For more joint-friendly workout ideas, check out our guide on low-impact treadmills for bad knees.

Muscles Worked in the Landmine Press

Why It Matters: It isn’t just aesthetics—these muscles help you move better, stand taller, and stay stronger. Be it lifting groceries or hitting a personal best, the landmine press has your back (literally).

Smooth, controlled motions are the secret sauce to landmine press perfection. (photo courtesy of Lift Manual).

How to Do the Landmine Press (Step-by-Step Guide)

1. Set Up: Anchor one end of a barbell in a landmine attachment or sturdy corner. Load the other end with weights—light to start, heavier when you feel stronger.
2. Position Yourself: Stand tall with your feet shoulder-width apart. Grab the barbell at chest height with one hand, and keep a slight bend in your knees—think solid, not stiff.
3. Engage Your Core: Tighten those abs. Your core keeps you steady through the press.
4. Press Upward: Push the barbell forward and slightly upward in a smooth, controlled motion until your arm fully extends.
5. Return to Start: Lower the barbell back to chest height, nice and slow—no dropping allowed.
6. Switch Arms: Balance is key, so don’t forget to hit both sides equally.

Pro Tips:

• Keep your back straight—no slouching!
• Slow and steady wins the gain game. Focus on control, not speed.
• Pair with our SW180 Adjustable Dumbbells for even more strength-building options.
• Building a home gym? Check out our Home Gym Revolution guide for gear that’ll level up your setup!

Landmine press: No shoulder strain, no stress—just strength you can feel.

Why Choose the Landmine Press?

Say sayonara to shoulder strain! Unlike traditional presses, the landmine press uses a diagonal path that’s easier on your joints BUT still gives your muscles the workout they deserve. It’s the best of both worlds—safe and effective.

Key Comparisons:

• Overhead Press: Great for gains but tough if your shoulder mobility isn’t on point.
• Dumbbell Press: Good for strength, but it skips the core workout you get with the landmine press.
• Machine Press: Stable, sure—but where’s the fun? The landmine press adds versatility and challenges your balance.

Pro Tip: Protect those joints—it’s the secret to crushing your fitness goals for the long haul. Need more low-impact ideas? Check out our guide on Elliptical vs. Bike for Bad Knees and see which one’s your perfect match.

Stronger Shoulders, Safer Joints

No matter if you’re perfecting your form or chasing muscle symmetry, the landmine press has your back (and shoulders). And the best part? The results go way beyond the gym—think better posture, more power, and a body that feels as good as it looks.

Turn your landmine press up a notch with our SW180 Adjustable Dumbbells.

Take your landmine press—and fitness—to the next level with us!

Our SW180 Adjustable Dumbbells are your ultimate workout sidekicks. They go from 5 lbs to 80 lbs faster than you can say “next set,” giving newbies and pros alike the perfect tools to crush their goals.

Plus, with our SOLE+ App, you’ll have hundreds of free workout classes at your fingertips. And don’t let your setup slack! Add a SOLE floor mat to keep things clean, safe, and totally gym-worthy.

Ready to crush your fitness goals? Check out our line-up TODAY!

Frequently Asked Questions (FAQ)

What is a landmine press?

The landmine press is your go-to move for building strength and stability without stressing your joints. By pressing a barbell anchored at one end in a smooth, diagonal motion, you’ll work your upper body like a pro while keeping your shoulders happy.

Which muscles does the landmine press work?

This exercise is all about teamwork! Your shoulders, triceps, chest, and core are the main players, while your back muscles step in to keep your posture and alignment on point. It’s a total full-body win!

What are the benefits of performing the landmine press?

• Stronger Shoulders, Safer Joints: It builds muscle without putting strain on your shoulders.
• Core Power: Tighten that core and boost your balance.
• Unbeatable Versatility: Perfect for tackling muscle imbalances with single-arm presses.
• Safe & Effective: Its natural angle makes it a smart choice for injury prevention.

How do I perform the landmine press correctly?

• Step 1: Anchor one end of the barbell in a landmine attachment or a sturdy corner.
• Step 2: Stand tall, feet shoulder-width apart, and grab the barbell at chest height.
• Step 3: Engage your abs—think steady and strong!
• Step 4: Press the barbell forward and slightly upward until your arm is fully extended.
• Step 5: Lower it back slowly.
• Step 6: Don’t play favorites—switch arms for balanced gains!

Level up your strength training with our SW180 Adjustable Dumbbells—perfect for adding variety and power to your workouts!