Leaning back
Brace the abs and squeeze the glutes, or switch to half-kneeling to lock the hips.
Vertical push · Barbell
Landmine Press
A press using a barbell anchored at one end, pushing the loaded end up and forward. The angled path suits many shoulders better than a strict overhead press. Suits beginners, lifters with limited overhead mobility, and athletes.
- Primary
- Front Delts
- Secondary
- Triceps, Chest
- Starting rep range
- 8–12 reps
- Target effort
- 2 reps in reserve
- Progression
- 2.5 kg jumps
Muscles worked
The front delts and upper chest press the bar up and forward, the triceps straighten the elbow, and the serratus helps the shoulder blade rotate. Done one-arm or half-kneeling, the abs and obliques also resist twisting.
How to set up
- Anchor a barbell in a landmine or corner and load the free end.
- Stand (or half-kneel) facing the bar, holding the end of the sleeve at shoulder height.
- Stagger your feet or keep them hip width, and brace your trunk.
- Keep the elbow slightly in front of the body, not flared out wide.
How to do each rep
- Press the bar up and forward until your arm is straight.
- Let your shoulder blade reach forward at the top.
- Lower under control back to the front of the shoulder.
- Keep your ribs down; do not lean back to finish.
Common landmine press mistakes
Flaring the elbow
Keep the elbow tucked at about 30-45 degrees from the body.
Twisting on one-arm reps
Use a staggered stance and a load you can press without rotating.
Sets, reps, and progression
Surpass starts the landmine press at 8–12 reps with about 2 reps in reserve. As a compound lift it usually belongs early in the session, when you are fresh.
Add reps in the 8-12 range, then add a small plate. Once standing presses feel easy, a strict dumbbell or barbell overhead press is the natural next step if your shoulders tolerate it.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Landmine Press alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Is the landmine press good for shoulders?
Yes. It trains the front delts and upper chest with an angled path that many people find more comfortable than pressing straight overhead.
Landmine press vs overhead press?
The overhead press trains a full vertical press and allows heavier loads. The landmine press is easier to learn, kinder to stiff shoulders, and works well one arm at a time.