Landmine Press

landmine-press

compoundstrengthpush verticalaccessoryunilateral

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modify · Shoulder impingement — The landmine press suits an irritable shoulder far better than a straight barbell overhead press, because the arc rises at an angle instead of going straight up into end-range flexion — but pressing to full lockout at the top can still narrow the space under the front of the shoulder. Stop short of the point where it catches, keep the load in front of the shoulder rather than reaching it far forward, and build the range back over weeks. If it pinches regardless, substitute Dumbbell Floor Press, where the arm never leaves the horizontal. A shoulder that goes weak during the press, or pain running down the outside of the arm, is a clinician's visit before it is a programming decision.
modify · Acute lower back injury — Most people finish a one-arm press by leaning away from the bar and arching the ribs to get the last few centimetres, which loads the lumbar spine sideways and in extension at the same time — the position an acute back refuses first. Take it from a half-kneeling or split stance with the ribs stacked over the hips, press only as far as the torso stays vertical, and drop the load the moment you feel yourself borrowing height from the spine. If leaning is unavoidable, substitute Dumbbell Floor Press, which takes the trunk out of the movement entirely.

A shoulder-friendly overhead press where the barbell moves in an arc instead of a straight line. The far end needs a pivot: a gym landmine attachment holds it securely, and at home a bar wedged hard into a corner does the same job with no extra kit. The angled path reduces shoulder impingement risk while still demanding pressing strength, core stability, and upper-back control.

Jeśli dopiero zaczynasz

The arc of the bar feels strange at first — you're not pressing straight up like a military press. Start with just the bar to learn the movement pattern. The landmine is more forgiving on the shoulders, which makes it a good entry point for overhead work.

Więcej

Slowing the lowering phase to three seconds builds time under tension and forces your shoulder stabilisers to work harder through the arc. A brief pause at full extension, with your ribs locked down, removes momentum and tests your control before you descend. The eight-to-twelve rep range suits general strength and hypertrophy, but dropping to six to eight reps with a heavier barbell shifts the emphasis towards raw pressing power. Add 2.5kg only when every rep across both sides feels genuinely manageable at an RPE of seven or below. Once you can press the loaded barbell smoothly while standing tall, progress to a half-kneeling landmine press; removing your base of support demands significantly more from your core and glutes. You might also try the two-handed landmine press, holding the end of the barbell with both hands, which changes the stimulus by loading both shoulders simultaneously and requiring greater upper-back engagement to keep the arc stable.

Typowe błędy

Leaning back excessively as you press. The bar moves in an arc, but your torso should stay mostly upright — don't turn this into an incline press. The other fault is letting your elbow flare out to the side; keep it slightly in front of you.

Plan treningowy

Sets: 3
Reps: 8-12 per side
Rest: 60s
Tempo: 1-0-1-0 (1 second press, no pause, 1 second lower, no pause)
RPE: 7

Postęp

Increase the weight by 2.5kg when you can complete all reps on both sides with good form and RPE feels like 7 or lower.

Cues

press in an arc, not straight upelbow slightly in front, not flaredribs down, don't archshoulder packed, not hiked

Mięśnie

Primary

Shoulders

Secondary

Triceps
Upper back

Sprzęt

Barbell

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