Shoulders · Diagonal push
Landmine Press
The landmine press is a pressing exercise where one end of a barbell is anchored to the floor and you press the other end up and forward in an arc. The angled path suits the shoulder's natural motion, so it is often more comfortable than a straight overhead press while still training the front delts, upper chest and triceps.
Also known as: Single arm landmine press, Standing landmine press, Angled barbell press
- Muscle group
- Shoulders
- Movement pattern
- Diagonal push
- Type
- Compound
- Equipment
- Barbell, Landmine attachment or corner
- Difficulty
- Intermediate
What muscles does the landmine press work?
Primary movers
- Anterior deltoid
- Pectoralis major (clavicular)
- Triceps brachii
Assisting muscles
- Serratus anterior
- Lateral deltoid
- Obliques
- Gluteus maximus
The bar moves in an arc up and forward, so the front delts and upper chest work together. The path sits between a horizontal press and an overhead press.
Many people find the arc easier on the shoulders, because the shoulder does not have to go fully overhead. It is often used when overhead pressing is uncomfortable.
The serratus anterior protracts the shoulder blade as you press, helping the scapula move freely. That is a useful movement for shoulder health.
Standing on one leg or in a staggered stance adds a core challenge. The obliques and glutes brace the trunk against the one-sided load.
How to do the landmine press
Setup
- 1
Secure one end of a barbell in a landmine attachment or a corner.
- 2
Load the other end and lift it to your shoulder with one hand.
- 3
Stagger your stance, with the foot opposite the working arm forward.
- 4
Brace your core and stand tall.
Execution
- 1
Press the bar up and forward in an arc until your arm is straight.
- 2
Let your shoulder blade move forward at the top.
- 3
Pause briefly at the top.
- 4
Lower the bar under control to your shoulder.
- 5
Keep your torso steady.
- 6
Complete all reps, then switch arms.
Common landmine press mistakes
Leaning back
Leaning to press moves the load onto the lower back.
The fix: Brace your core and keep your ribs stacked over your pelvis.
Narrow stance
Feet too close make the press wobbly.
The fix: Stagger your stance for a more stable base.
Pressing too steeply
Standing too close to the anchor turns it into a vertical press and loses the benefit.
The fix: Step back so the bar travels at an angle.
Not finishing the press
Stopping before your arm is straight shortens the range.
The fix: Reach forward and let the shoulder blade move at the top.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 per side | Moderate | 90 s |
| Strength | 4 | 5–8 per side | Heavy | 2 min |
| Beginner | 2–3 | 8–10 per side | Light | 60–90 s |
A good alternative to the overhead press if your shoulders feel pinchy. Press each side to the same number of reps. Use a landmine attachment for the smoothest arc, or place the bar in a corner with a towel.
Running the landmine press in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayLandmine Press variations and alternatives
Barbell Overhead Press
AlternativeA straight overhead press that needs more shoulder mobility.
Dumbbell Shoulder Press
AlternativeA dumbbell press with a freer path.
Seated Barbell Military Press
AlternativeA strict seated press.
Incline Dumbbell Bench Press
AlternativeAn incline press for the upper chest and front delts.
Push-Up
EasierA bodyweight press that also trains the serratus.
Frequently asked questions
Is the landmine press good for shoulders?
Yes, many people find it easier on the shoulders than a strict overhead press, because the arc follows the natural path of the shoulder.
What muscles does the landmine press work?
The front delts, upper chest and triceps, with the serratus, core and glutes supporting.
Do I need a landmine attachment?
No. You can place the bar end in a corner or in a rack with a towel to stop it sliding.
One arm or two arms?
One arm is standard and trains core stability. Two arms with a double-handed grip is also possible.
How heavy should I go?
Start lighter than your overhead press. Choose a weight that you can press with control and a steady torso.
Hercules tracks every landmine press you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play