Landmine Press
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Barbell, Squat Rack
Primary muscle group
Anterior Deltoid, Pectoralis Major
Secondary muscle groups
Triceps Brachii, Serratus Anterior, Obliques
Movement pattern
Angled Vertical Push
Training goal
Maximal Strength
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Press at an angle that most shoulders tolerate while training trunk anti-rotation.
How it fits the system. A beginner-level angled vertical push entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Anterior Deltoid, Pectoralis Major
Secondary muscles
Triceps Brachii, Serratus Anterior, Obliques
Movement pattern
Angled Vertical Push
Equipment
Barbell, Squat Rack
Difficulty
Beginner
How to Perform
- Set one end of a barbell in a landmine sleeve and load the free end.
- Hold the end of the bar at the front of the shoulder in a half-kneeling stance.
- Brace the trunk and keep the ribs down.
- Press the bar up and forward along its natural arc.
- Lock out with the arm long and the shoulder blade moving freely.
- Return to the shoulder under control, then change sides.
Coaching Cues
- Let the shoulder blade travel with the arm.
- Resist rotation with the trunk.
- Keep the wrist straight behind the bar.
Common Mistakes
- Allowing the trunk to rotate towards the pressing arm.
- Leaning back to lift heavier loads.
- Shrugging the shoulder up at lockout.
Progressions & Regressions
Progressions
Move from half-kneeling to standing, then add load.
Regressions
Tall-kneeling landmine press with a lighter load.
When to Use It
When to use
When full overhead pressing is uncomfortable, or as unilateral pressing work.
When not to use
With acute shoulder pain during the press.
Programming
3 sets of 8 to 10 reps per arm.
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