If you’re looking to add further variation to your upper body or shoulder day training split, the landmine press is an effective exercise to help build stronger shoulders. Assisted with a barbell attached to the floor, the landmine shoulder press has exceptional benefits for those looking to isolate the deltoid for slow steady contraction and a full range of motion.

Landmine Press: Benefits, Muscles Worked, and How To Do It

The landmine press is a powerful and versatile shoulder exercise that provides a unique and joint-friendly alternative to traditional overhead pressing. Known for its angled barbell path and ability to engage the core and stabilizers, the landmine press is especially useful for those with limited shoulder mobility or recovering from injury. This guide covers everything you need to know about the landmine press, including its benefits, targeted muscles, and why it deserves a spot in your training program.

What Is the Landmine Press?

The landmine press is a standing overhead press variation performed by anchoring one end of a barbell to the ground using a landmine attachment or placing it securely in a corner. The other end is held and pressed overhead at an angle, which offers a more natural arc of motion compared to a traditional vertical press.

Traditionally executed as a single-arm movement, the landmine press can also be performed bilaterally with both hands. This variation reduces stress on the shoulder joint due to the guided path of the barbell, making it an excellent option for those managing shoulder discomfort or instability.

“Landmine exercises offer a more joint-friendly path of movement compared to traditional barbell lifts, reducing the risk of injury while still building strength,” – Michael Boyle, Functional Training for Sports (Human Kinetics).

Landmine Press Muscles Worked

The primary muscles targeted during the landmine press are the anterior (front) and lateral (side) deltoids, responsible for shoulder flexion and abduction. However, this movement also recruits a number of secondary muscles and core stabilizers:

• Deltoids (primary movers)

• Triceps – assist in elbow extension during the press

• Upper Pectorals – contribute to the upward pressing movement

• Trapezius – help with scapular stability and elevation

• Abdominals and Obliques – stabilize the torso throughout the press

• Adductors and Glutes – help maintain balance and control during unilateral movement

The angled pressing motion also reduces compressive load on the spine while still engaging the upper body effectively.

A study published in the Journal of Strength and Conditioning Research showed that landmine press variations activated the deltoids similarly to traditional overhead presses, but with less shoulder strain, making them ideal for lifters with past injuries (Cotter et al., JSCR, 2017).

Why Use the Landmine Press?

• Joint-Friendly Alternative: Safer for shoulders than barbell overhead presses.

• Improved Core Engagement: Standing and unilateral presses activate core stabilizers.

• Scalable for All Levels: Can be used for rehab, hypertrophy, or strength.

• Increased Shoulder Stability: Promotes scapular upward rotation and control.

• Functional Pressing Pattern: Mimics real-world movements with better posture alignment.

Landmine Press Benefits

Incorporating the landmine press into your training routine can offer a variety of performance, mobility, and injury-prevention advantages. Because of its joint-friendly nature and adaptability, it’s an effective tool for building upper-body strength and stability—especially for those with shoulder limitations.

1. Shoulder Strength and Development

The landmine press is highly effective for developing lean muscle mass and strength in the shoulders. Thanks to its angled, arcing path, the press reduces joint compression compared to traditional vertical overhead pressing movements. This makes it easier on the rotator cuff and shoulder capsule while still delivering a solid hypertrophy stimulus.

As a supplemental or accessory movement, the landmine press fits perfectly into upper-body or push day routines, especially for individuals recovering from injury or looking to increase training volume without the stress of a fully loaded barbell overhead press.

“The landmine press allows for heavy loading with reduced joint stress, making it a valuable tool for strength development in populations with limited overhead mobility.” – Dr. John Rusin, Performance Plus (John Rusin Fitness Systems).

2. Core Strength and Stability

One of the underrated benefits of the landmine press is how much it challenges your core musculature. Whether performed unilaterally, bilaterally, kneeling, or standing, the movement requires torso stabilization and anti-rotational control.

The abdominals, obliques, erector spinae, and even the glutes fire throughout the press to maintain balance and posture—especially during single-arm variations.

This core activation translates directly to:

• Better posture

• Improved trunk control under load

• Reduced risk of back injury during compound lifts

• More efficient power transfer in athletic movements

A study published in the Journal of Human Kinetics found that unilateral landmine pressing increased muscle activation in the external obliques and rectus abdominis compared to bilateral barbell pressing (Muyor et al., JHK, 2020).

3. Better Shoulder Mobility

Shoulder mobility is essential for performance, injury prevention, and proper technique in upper-body strength training. Unfortunately, modern sedentary lifestyles—like desk jobs and poor posture—tend to limit shoulder joint range of motion, leading to stiffness, discomfort, and restricted lifts.

The landmine press improves mobility by encouraging natural scapular upward rotation and providing a more forgiving pressing angle, making it an ideal choice for:

• Lifters with limited shoulder flexion

• Athletes rehabbing from shoulder impingements

• Beginners learning to press overhead properly

Rather than forcing a strict vertical line of motion like traditional overhead presses, the landmine press follows a diagonal movement arc. This gradually improves shoulder range of motion without the aggressive loading that can trigger joint pain.

“Exercises that train shoulder elevation through a more natural movement path—like landmine presses—can help reduce impingement risk and enhance shoulder mobility over time,” – Eric Cressey, Cressey Sports Performance (Cressey Sports Performance).

How To Landmine Press

Performing the landmine press correctly is essential to prevent injury and build effective shoulder and core strength. This guide walks you through each step with form cues and pro tips to help you maximize performance.

Step-by-Step Instructions

1. Set Up the Barbell

• Anchor one end of a barbell into a landmine attachment or wedge it firmly in the corner of a wall or squat rack.

• Deadlift the free end of the barbell off the floor using both hands.

• Transition the bar into one hand, keeping it close to your chest at shoulder height if performing a single-arm press.

🔍 Form Cue: Keep the barbell centered in front of your shoulder and your elbow tucked slightly in—not flared out—to protect your shoulder joint.

2. Establish Your Base

• Stand tall with your feet shoulder-width apart, knees slightly bent.

• Engage your glutes and core to create a stable, grounded base.

🔍 Form Cue: Avoid arching your lower back—tuck your pelvis slightly and brace your core like you're preparing to take a punch.
💡 Pro Tip: If you're struggling with balance, stagger your stance slightly by moving one foot a few inches behind the other for added stability.

3. Grip and Drive

• Grab the bar with a full grip, thumb wrapped around the handle, and palm directly under the end of the bar.

• Press the bar upward and forward, using power from your chest, shoulders, and triceps, while keeping your core tight.

🔍 Form Cue: The bar should follow a slight arc, not a vertical line—pressing at a 45-degree angle helps protect the shoulder joint.
💡 Pro Tip: Exhale as you press and drive your hand toward the corner of the ceiling—not straight up.

4. Control the Lowering Phase

• As you lower the barbell back to the starting position, allow your shoulder blade to protract (move away from your spine).

• Maintain control—don’t let the bar drop or your elbow flare too far outward.

🔍 Form Cue: Lower with the same intent and tension as your press. Don’t rush the eccentric (lowering) portion—it’s where much of the strength and hypertrophy benefit occurs.
💡 Pro Tip: Visualize “pulling” the bar back down with control rather than letting gravity do the work.

Additional Landmine Press Tips

✅ Perform unilaterally (one arm at a time) to fix imbalances and increase core activation.

✅ Use lighter weight to learn the movement before adding heavy loads.

✅ Keep your chin tucked and head neutral to avoid neck strain.

✅ Add tempo training (e.g., 3-second lower) to increase time under tension and shoulder control.

Landmine Press: Takeaway

The landmine press is an effective accessory strength training movement. Although you can't load up the barbell with heavy loads, volume, and full range of motion make the landmine press an effective shoulder exercise, to build more functional strength and mobility.

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