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Landmine Press

Draftstrength75%intermediate⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing with a braced tall trunk, the barbell anchored at one end and racked at the front of one shoulder in that hand
End
bar pressed forward and up along its arc to full elbow extension, the working hand reaching toward the far upper corner, ribs kept down
Range of Motion
shoulder elevation through an arced path (roughly 40–120°+ elevation, avoiding the impingement zone) to full elbow extension

How to Perform

Pressing a barbell anchored at one end in an arced bar path. Theoretically reduces subacromial stress by avoiding the impingement zone (60-120° elevation). May be appropriate for athletes with impingement who cannot tolerate vertical pressing. Standing position increases core and lower body stability demands.

Watch on YouTube↗

Opens a YouTube search for “Landmine Press”

Equipment:barbelllandmine attachment
Starting position: standing

Coaching Cues

  1. 1

    Tall, braced trunk — press lives in the front of the shoulder

    (verbal)
  2. 2

    Push the bar forward and up along its arc

    (verbal)
  3. 3

    Drive the working hand toward the far ceiling corner

    (verbal)
  4. 4

    Free hand on the rib cage — ribs stay down

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3-4×8-12 reps at 60-80% estimated 1RM, 2-3x/week

Muscles Involved (10)

Primary Movers

Anterior Deltoid— Pressing through arc

Secondary Movers

Serratus Anterior— Scapular upward rotation during press
Triceps Brachii— Elbow extension component

Stabilizers

Upper Trapezius— Scapular stability
Transversus Abdominis— Anti-extension core demand in standing

Lengthened / Stretched

Latissimus Dorsi— AUDIT: Shoulder flexion stretches the shoulder extensor/adductor latissimus dorsi.
Posterior Deltoid— AUDIT: Shoulder flexion lengthens the shoulder-extensor/horizontal-abductor posterior deltoid, the antagonist to the anterior-deltoid prime mover.
Biceps Brachii— AUDIT: Elbow extension in the press lengthens the elbow flexor biceps brachii.
Brachialis— AUDIT: Elbow extension lengthens the elbow flexor brachialis.
Brachioradialis— AUDIT: Elbow extension lengthens the elbow flexor brachioradialis.

Easier Variations ↓

1

Half-Kneeling Landmine Press

Kneel on inside knee for more stability. Reduces balance demand.

2

Two-Hand Landmine Press

Use both hands for easier control and lower unilateral demand.

Harder Variations ↑

1

Single-Arm Landmine Press

One arm for increased unilateral shoulder and core demand.

2

Landmine Press with Rotation

Add a rotational pivot during the press for rotational power.

Target Movements (3)

Shoulder FlexionGlenohumeral Joint
Elbow ExtensionHumeroulnar Joint
Scapular Upward RotationScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Reaching OverheadSustained Overhead Work

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Overhead PressingperformanceSubacromial Shoulder Painrehab⚠Rotator Cuff Tendinopathyrehab

Research Notes

Direct comparative studies to overhead press are lacking. Theoretically more shoulder-friendly due to arced bar path [Coratella 2022]. AUDIT[low]: The description makes a specific biomechanical claim ('reduces subacromial stress by avoiding the impingement zone 60-120 deg elevation') attributed to [Coratella 2022], but Coratella 2022 is not among the exercise's linked sources (only Kisner 2017 and ACSM 2021), and evidenceLevel is 'limited' with no comparative data. → Link the Coratella 2022 source (or another supporting reference) to this exercise, or soften the impingement-zone claim to clearly theoretical language consistent with the 'limited' evidence level.

Evidence Sources (2)