Exercise · Shoulders · One side at a time
Landmine press: how to do it properly
The landmine press is a shoulder press where you push one end of a bar fixed to the floor in an arc in front of you. It mainly targets your shoulders, with help from the triceps and core. It’s a solid option if you want to train one shoulder at a time with more control than some straight overhead presses.
Doable at all 76 gyms GoSet follows
The essentials
- Stand facing the bar end.
- Grip the sleeve with one hand, press upward in an arc.
- Keep your core tight, avoid arching your back.
Muscles worked
- Primary
- Shoulders
- Secondary
- Triceps · Core
How to do it
- Stand facing the bar end with your feet about hip-width, slightly staggered front to back for balance.
- Grab the bar sleeve with one hand, starting with your hand close to your shoulder, elbow under the bar, and your core braced.
- Take a breath in, lightly tighten your abs, and keep your ribs down so you don’t arch your lower back.
- Press the bar up and slightly forward in a small arc until your arm is almost straight, without forcefully locking your elbow.
- Lower the bar back toward your shoulder under control over 2 to 3 seconds, keeping your core tight and your chest in a neutral position (don’t lean back).
- Finish all your reps on one side, then switch hands and repeat with the same foot and core position.
Common mistakes
Overarching the lower back to move more weight
Instead : Bring your ribs slightly toward your pelvis, tighten your abs, and keep your hips under you. Think about staying tall without pushing your chest forward as you press.
Starting with the bar too far from the shoulder
Instead : Start with your hand close to your shoulder and your elbow under the bar. That gives your shoulder a stronger position and a more natural pressing path.
Letting the shoulder shrug up to the ear
Instead : Keep your shoulder away from your ear, like you’re trying to slide it down into your back pocket. This helps keep good tension around the shoulder.
Twisting your whole body to press
Instead : Set your feet firmly and keep your belly button facing the bar. Your core stays stable; the shoulder and arm do most of the work instead of a big body twist.
Coach tips
- If you’re new to this movement, use a slightly shorter range at first and increase it gradually as you feel more solid.
- Keep a controlled tempo: about 1–2 seconds to press up and 2–3 seconds to lower, without letting the bar drop toward your shoulder.
- Breathe out as you press the bar up and in as you lower it. This helps keep your core braced and pressure under control.
- You can step the opposite foot slightly forward from the pressing arm to feel more stable and control your core better.
Variations
- Two-hand landmine press for more overall stability and a shared effort between both sides.
- Tall kneeling landmine press (both knees on the floor) to reduce leg involvement and focus more on shoulders and core.
- Half-kneeling landmine press (one knee down, one foot forward) to train core and hip stability along with the shoulders.
Sets and reps
The landmine press is often done for 3 to 4 sets of 6 to 12 reps per arm, depending on whether the focus is more on strength or control. Many people also use it later in a shoulder session with moderate loads for more controlled work.
Equipment
Alternatives for the same muscles
Log your Landmine press sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
How close should I stand to the bar for the landmine press?
Stand close enough that your hand can start near your shoulder without you having to lean forward. If you feel like you need to pull the bar toward you before pressing, adjust your stance slightly forward or back so the bar lines up naturally with your shoulder.
I feel my lower back more than my shoulders, what should I do?
Stop the set, lower the load, and reset your position. Bring your ribs toward your pelvis, keep your hips under you, and choose a load you can control without arching. If the discomfort keeps coming back, stop the exercise and talk with a health professional.
Should I always do the same number of reps on both sides?
Yes, keep the reps and load matched on each arm. That helps maintain balance between sides, even if one feels stronger or more stable at first.
I don’t feel stable standing. Can I still do the landmine press?
You can use a kneeling or half-kneeling variation for more stability and better core control. Keep the same basic technique: hand near the shoulder, arcing press, and a neutral, steady back.