What muscles does the landmine press work?

The primary muscle trained is the anterior deltoid. The upper pec, triceps, and serratus anterior contribute as secondary muscles throughout the pressing movement.

How many sets and reps should I do for the landmine press?

For hypertrophy, three to four sets of eight to twelve reps is a practical starting point. For athletic performance or general strength, three to five sets of five to eight reps with a focus on controlled, intent-driven pressing is appropriate.

Is the landmine press suitable if overhead pressing causes shoulder discomfort?

Many lifters find the diagonal pressing path more comfortable than a strict vertical overhead press, as it accommodates natural shoulder mechanics. That said, if you are managing a specific shoulder issue, consult a qualified professional before programming any pressing variation.

What is the difference between pressing from a standing versus half-kneeling position?

Standing increases the demand on core stability and allows slightly more total-body involvement, while the half-kneeling stance reduces the base of support and isolates the pressing side more deliberately. Half-kneeling is often a useful starting point for learning the movement pattern before progressing to standing.

Are there alternatives to the landmine press if I do not have a landmine attachment?

The landmine press is specifically designed around the anchored barbell and its diagonal arc, so direct replication without the attachment is not straightforward. Dumbbell shoulder press or Arnold press variations train similar muscles and can serve as alternatives, though the movement pattern and feel will differ.

Landmine Press

Vertical pushIntermediateBarbellLandmine Attachment

The landmine press is a compound upper-body exercise that loads the anterior deltoid through a diagonal pressing path, using one end of a barbell anchored in a landmine attachment. Unlike purely vertical or horizontal press variations, the arc of the bar naturally accommodates shoulder mechanics, making it a practical choice for lifters who find overhead pressing uncomfortable. It suits intermediate trainees working towards hypertrophy, athletic performance, or general upper-body strength.

How to do it

Load one end of a barbell into a landmine attachment. Lift the free end to the shoulder in a half-kneeling or standing stance. Press the bar up and forward along a natural diagonal path. Extend the elbow fully; squeeze the front delt. Lower under control.

Coaching cues

Diagonal press path
Full elbow extension
Brace the core
Shoulder friendly

Why train it

The diagonal pressing path closely follows the natural movement of the glenohumeral joint, reducing the demand placed on shoulder mobility compared to a strict overhead press.
By training the anterior deltoid, upper pec, and triceps together in a single movement, it develops the coordinated pressing strength that carries over well to sport and general training.
The half-kneeling or standing stance requires active core bracing throughout, meaning the trunk and stabilising musculature are trained alongside the primary pressing muscles.
The serratus anterior is engaged through the full range of motion, supporting scapular control and contributing to long-term shoulder stability.

Common mistakes

Allowing the elbow to flare wide — keep the upper arm at a moderate angle to the torso and press along the bar's natural arc rather than forcing it into a broader path.
Failing to reach full elbow extension at the top — press until the arm is fully extended to complete the range of motion and maximise anterior deltoid recruitment.
Losing core bracing mid-set — brace the abdominals before the first rep and maintain that tension throughout, particularly if pressing from a standing stance where the trunk is more exposed to rotational forces.
Shrugging the shoulder towards the ear as fatigue accumulates — focus on keeping the shoulder packed and the neck long so that the deltoid, rather than the upper trapezius, continues to do the work.

Muscles worked

Primary: Anterior Deltoid.

Secondary: Upper Pec, Triceps, Serratus Anterior.

Equipment

BarbellLandmine Attachment

Good for

HypertrophyAthletic PerformanceGeneral Fitness

Easier variation

Single-arm DB press — similar pattern, more common equipment.

Similar movements

Frequently asked

What muscles does the landmine press work?: The primary muscle trained is the anterior deltoid. The upper pec, triceps, and serratus anterior contribute as secondary muscles throughout the pressing movement.
How many sets and reps should I do for the landmine press?: For hypertrophy, three to four sets of eight to twelve reps is a practical starting point. For athletic performance or general strength, three to five sets of five to eight reps with a focus on controlled, intent-driven pressing is appropriate.
Is the landmine press suitable if overhead pressing causes shoulder discomfort?: Many lifters find the diagonal pressing path more comfortable than a strict vertical overhead press, as it accommodates natural shoulder mechanics. That said, if you are managing a specific shoulder issue, consult a qualified professional before programming any pressing variation.
What is the difference between pressing from a standing versus half-kneeling position?: Standing increases the demand on core stability and allows slightly more total-body involvement, while the half-kneeling stance reduces the base of support and isolates the pressing side more deliberately. Half-kneeling is often a useful starting point for learning the movement pattern before progressing to standing.
Are there alternatives to the landmine press if I do not have a landmine attachment?: The landmine press is specifically designed around the anchored barbell and its diagonal arc, so direct replication without the attachment is not straightforward. Dumbbell shoulder press or Arnold press variations train similar muscles and can serve as alternatives, though the movement pattern and feel will differ.

Want this movement in a plan built for you?

Adaptiv programmes the right exercises for your goal, equipment and experience — then adapts them as you train.

Build my programme