A landmine press is pressing the free end of a barbell whose other end is anchored to the floor. Because the bar moves up and forward on an arc, it trains the shoulders and chest at an angle that suits men who can’t press overhead comfortably. To do it, hold the end of the bar at your shoulder, brace, and press it up and away until your arm is straight, letting your shoulder blade reach forward at the top. Lower with control.
Why it’s a good pressing option after 40
Many men over 40 can’t reach full overhead range anymore, and pressing anyway leads to arching the back and pinching the shoulder. The landmine sidesteps that. You still train the shoulders, upper chest, triceps and the muscles around the shoulder blade, but the arc keeps you below the range where problems start.
The single-arm version also works your trunk, because the load on one side tries to rotate you.
Setting up
- Wedge one end of a barbell into a landmine attachment or a corner.
- Load a small plate on the free end, or start with the empty bar.
- Choose a stance. Half-kneeling is the easiest to learn: kneel on the knee on the same side as the pressing arm, other foot forward.
- Pick up the end of the bar and hold it at the front of your shoulder, elbow tucked under it.
Step-by-step
- Squeeze the glute of the down knee if half-kneeling; this keeps your lower back from arching.
- Brace your abs and keep your ribs down.
- Press the bar up and forward along its natural arc.
- As your arm straightens, let your shoulder blade glide forward and up slightly.
- Finish with your arm straight and the bar in front of your forehead height.
- Lower slowly back to the front of your shoulder.
- Complete your reps, then switch sides.
Mistakes to watch for
- Leaning back. It turns the press into a steeper overhead press. Keep your torso tall or slightly forward.
- Elbow flaring wide. Keep it at about 45 degrees from your body, under the bar.
- Twisting the torso to finish. The core should resist the rotation. Lighten the load and press with your shoulder and arm.
- Locking the shoulder blade down. Unlike a bench press, the blade should move. Let it reach at the top.
Sets and reps
| Goal | Stance | Sets × reps per arm | Rest |
|---|---|---|---|
| Learning | Half-kneeling, two hands | 3 × 10 | 60 s |
| Strength | Standing split stance | 4 × 6 | 2 min |
| Muscle | Half-kneeling or standing | 3 × 10–12 | 90 s |
| Shoulder rehab-friendly | Half-kneeling, light | 2–3 × 12–15 | 60 s |
Variations and swaps
| Option | Use it for |
|---|---|
| Two-handed press | Easiest version; good for learning |
| Tall-kneeling press | More core demand, no leg help |
| Standing split-stance press | Heavier loads |
| Landmine push press | Adds a small leg drive; harder |
| Incline dumbbell press | Similar angle, both arms, bench-supported |
| Overhead press | When your overhead range comes back |
If even the landmine hurts, shorten the range and get your shoulder checked. Pairing landmine presses with face pulls gives you push and pull for the shoulder in one block.
Programs that use it
The landmine press is the main vertical push in the shoulder friendly upper body workout, and it’s a swap option in the upper body workout and the push pull legs plan. For a plan that builds pressing around a sensitive shoulder, see the DIY programs.
Questions people also ask
Why is the landmine press easier on the shoulders?
The bar travels up and forward on an arc, so you press at an angle between a bench press and an overhead press. Your shoulder blade can move freely and you never need full overhead range.
What if my gym doesn't have a landmine attachment?
Wedge one end of a barbell into a corner, ideally wrapped in a towel to protect the wall and floor, or inside a heavy plate's centre hole on the floor.
One arm or two?
Single-arm is the most common and adds a core challenge. Two-handed presses, holding the end of the bar at your chest, are easier to learn.
How heavy is a landmine press?
Lighter than it looks. You lift only part of the bar's weight, which depends on how far along it you hold. Start with the empty bar, then add small plates.