The landmine press is an effective shoulder exercise that involves pressing a loaded barbell secured by a landmine attachment while kneeling on one knee.

How to Perform the Landmine Press

1. Secure a barbell in a landmine attachment
2. Load weight plates on the empty sleeve
3. Get into a kneeling position (opposite knee forward from working side)
4. Grasp the barbell sleeve with a neutral grip
5. Brace your core and maintain a neutral spine
6. Press the barbell upward
7. Lower slowly and repeat
8. Alternate arms to prevent imbalances

Targeted Muscles

• Shoulders
• Upper Chest
• Triceps
• Upper Trapezius
• Core Stability Muscles

Best Landmine Press Alternatives

1. Viking Press

• Similar to a standing double landmine press
• Works both sides simultaneously
• Requires either a viking press machine or two angled barbells
• Enhanced core activation due to standing position

2. Barbell Overhead Press (OHP)

• Traditional standing press movement
• Activates similar muscle groups
• Requires more core stability
• Performed with straight barbell from rack position

3. Push Press

• Combines lower body power with overhead pressing
• Adds leg drive through partial squat
• Activates additional muscles: calves, glutes, quadriceps
• Excellent for power development and sports performance

Quick Tips

• No landmine attachment? Secure barbell in a corner or under a weight plate
• Maintain proper breathing throughout movements
• Focus on controlled movements and proper form
• Consult a fitness professional for personalized guidance

The landmine press and its alternatives are excellent exercises for developing upper body strength and power. Rotate between these variations to maintain motivation and ensure continuous progress in your training.

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