How to do the Landmine Press
Step by step
- Set one end of a barbell in a landmine or corner and hold the other end at your shoulder.
- Stand staggered or square with your core braced and free hand ready.
- Press the bar up and slightly forward, following its natural arc away from you.
- Lower it back to your shoulder under control and repeat, then switch sides.
The thing people get wrong
Follow the bar's arc up and forward rather than fighting to press straight up - the angled path is what makes this shoulder-friendly.
Coaching cue
Keep your ribs down and resist twisting toward the working side as you press.
Stay safe
Wedge the bar end in a landmine holder or a corner it cannot slip out of.
Make it easier or harder
- Easier: Hold the bar end with both hands and press it together.
- Harder: Press from a half-kneeling position so your legs cannot help.
Muscles worked
- Primary: Front delts, Chest
- Secondary: Side delts, Triceps, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.