Key Takeaways
- Ditch the landmine setup—these alternatives deliver strength, stability, and mobility with ease.
- Moves like the dumbbell overhead press and Arnold press hit shoulders, core, and stabilizers hard.
- Shake up your routine to avoid plateaus, fix imbalances, and push your progress.
- Our SW180 Adjustable Dumbbells are the ultimate gear for beginners and pros alike.
Build Strength Without Boundaries
Landmine presses are a powerhouse move for building shoulder stability and strength—but let’s face it, not everyone has access to a landmine setup, and that’s okay.
Be it working out at home or switching up your gym routine, these 5 alternatives bring the same results with gear you already own. No fancy equipment? No worries. It’s time to get creative, get moving, and crush those goals!
|
At SOLE, we're proud to offer the best exercise equipment for your home or gym. Our machines are built to meet the highest quality and performance standards, making them perfect for fitness enthusiasts at any level. Featured Products SOLE Strength: Starting at $99.99, SOLE strength products such as adjustable dumbbells and stands, free weights, Olympic barbells, etc. are designed to promote functional strength and progressive muscle growth. |
Why Look for Landmine Press Alternatives?
Landmine presses are a go-to movement for shoulders and core stability—but they’re not always in the cards. Maybe you’re working with limited space, your gym’s setup is lacking, or you’re just tired of the same old moves.
That’s where alternatives come in clutch. They let you hit the same muscle groups while:
- Breaking out of workout ruts.
- Fixing imbalances with one-sided (unilateral) moves.
- Crushing it at home or the gym with whatever gear you’ve got.
Adding variety isn’t just smart—it’s fun. A fresh routine keeps you engaged and pushes your performance to the next level.
Dumbbell overhead presses keep it simple and effective for strength-building success. (Photo courtesy of Lift Manual)
Top 5 Alternatives to the Landmine Press
1. Dumbbell Overhead Press
How to Do It: Stand tall, grab those dumbbells, and press them overhead. Don’t forget—core tight, no wobbling!
Muscles Worked: Shoulders, triceps, core.
Why It’s Great: A classic for a reason—simple, effective, and beginner-friendly.
2. Half-Kneeling Cable Press
How to Do It: Drop to one knee, grip the cable, and press forward with the opposite hand. Stay steady!
Muscles Worked: Shoulders, core, stabilizers.
Why It’s Great: Boosts balance and core activation.
3. Single-Arm Standing Dumbbell Press
How to Do It: Plant your feet, hold a dumbbell, and press overhead with one arm. Switch sides and repeat.
Muscles Worked: Shoulders, core, stabilizers.
Why It’s Great: Perfect for balance and control—your core will thank you.
Rotate, press, and feel your shoulders burn during the Arnold press. (Photo courtesy of Lift Manual)
4. Alternating Seated Arnold Press
How to Do It: Seated, twist your wrists as you press dumbbells overhead, one arm at a time.
Muscles Worked: Shoulders, rotator cuff.
Why It’s Great: Rotating adds a sneaky burn—your shoulders will feel it in the best way.
5. Single-Arm Dumbbell Z Press
How to Do It: Sit on the floor with legs extended. Press a dumbbell overhead with one arm while keeping your posture upright.
Muscles Worked: Shoulders, core, stabilizers.
Why It’s Great: No back support = total core and shoulder domination.
Benefits of Mixing Up Your Shoulder Workouts
- Prevent Plateaus: New moves mean fresh challenges for your muscles. No more getting stuck in a workout rut!
- Build Symmetry: Balance it out. Unilateral exercises fix strength imbalances.
- Improve Stability: Stabilizer muscles activated for better strength and control.
At SOLE, we make leveling up simple with adjustable benches, dumbbells, and gear designed to help you stay on top of your fitness game.
How to Choose the Best Alternative for You
|
Exercise |
Equipment Needed |
Best For |
|
Dumbbell Overhead Press |
Dumbbells |
Beginners, simplicity |
|
Half-Kneeling Cable Press |
Cable Machine |
Core and shoulder stability |
|
Standing Dumbbell Press |
Dumbbells |
Balance and functional strength |
|
Arnold Press |
Dumbbells |
Shoulder mobility and rotation |
|
Z Press |
Dumbbells |
Advanced core and shoulder work |
Pro Tip: Just starting? Stick to seated presses for stability. Feeling like a champ? Take it up a notch with standing or floor-based moves—they’ll push your balance and core strength to the next level.
Start Pressing Forward Today
Your fitness goals shouldn’t depend on one piece of equipment—that’s just limiting your gains! These landmine press alternatives deliver all the strength, stability, and versatility you need to crush it. No matter if you’re repping it out at home or hitting the gym grind, variety is the secret for growth!
Pair our SW180 Adjustable Dumbbells with the SOLE+ App for endless workout possibilities.
At SOLE, we’ve got the gear to make it happen—starting with our SW180 Adjustable Dumbbells. These weights adjust from 5 lbs to 80 lbs, giving you endless options for strength-building, toning, and everything else.
Pair them with our SOLE+ App—which is packed with hundreds of FREE fitness classes and thousands of hours of workout content. Build your dream home gym with our adjustable benches, dumbbells, and floor mats, all designed to upgrade your workouts and protect your space.
Start your fitness journey today with us and feel stronger on your terms!
Frequently Asked Questions (FAQ)
What muscles do landmine press alternatives target?
Your shoulders, triceps, and core are the stars of the show with landmine press alternatives. Plus, they fire up those stabilizers for extra control and strength—just like the classic move, but without the fancy setup.
Can I perform landmine press alternatives at home without specialized equipment?
Yes! Most landmine press alternatives are totally home-friendly. Grab a pair of dumbbells, and you’re ready to crush moves like the overhead press or Arnold press.
At SOLE, our SW180 Adjustable Dumbbells make home workouts versatile, compact, and effective!
Do landmine press alternatives also engage the core muscles?
Absolutely! Exercises like the single-arm standing dumbbell press don’t just work your shoulders—they make your core work overtime to keep you stable.
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.