Landmine Press Exercises: The Shoulder-Friendly Pressing

The landmine press is one of the most versatile and shoulder-friendly pressing movements available. By angling the barbell into a landmine attachment - or simply wedging it into a corner - you create a unique pressing arc that reduces stress on the shoulder joint while building serious strength.

Many Malaysian lifters experience shoulder pain with overhead pressing and bench pressing. The landmine press offers a middle ground: you press at an angle that challenges your shoulders and chest without forcing your shoulder into the impingement-prone positions that cause pain.

Setting Up the Landmine

If your gym has a landmine attachment, slide one end of a barbell into it. If not, wedge the barbell into a corner where two walls meet. Place a folded towel around the end to protect the wall. Most gyms in KL and Selangor now have landmine attachments - ask the staff.

Best Landmine Press Variations

Standing Single-Arm Landmine Press

This is the foundational landmine press. Stand facing the end of the barbell, hold it at shoulder height with one hand, and press it forward and upward. The arc naturally guides your shoulder through a safe range of motion.

• 3 sets of 10-12 per arm
• Keep your core braced and avoid excessive leaning

Kneeling Landmine Press

Kneel on both knees facing the barbell. This removes your lower body from the equation and forces your core to work harder. Excellent for building pressing strength without compensating with leg drive.

• 3 sets of 8-10 per arm
• Stay tall - do not lean back

Landmine Floor Press

Lie on your back with the barbell end above your chest. Press it upward. This variation hammers your triceps and chest while keeping your shoulders in a stable position against the floor.

• 3 sets of 10-12 reps
• Control the lowering phase for 2-3 seconds

Half-Kneeling Landmine Press

Assume a half-kneeling position with one knee up. Press with the arm opposite to the front leg. This challenges your anti-rotation stability and mimics many athletic movements.

• 3 sets of 8-10 per side
• Keep your torso square - no twisting

Why the Landmine Press Works

The arc of the barbell creates a natural pressing path that keeps your shoulder in a centrated position - meaning the humeral head stays properly seated in the socket. This reduces the risk of impingement that occurs when pressing straight overhead with tight shoulders.

Programming Tips

Use landmine presses as your primary pressing movement if overhead pressing causes pain, or as an accessory exercise after bench press or overhead press. Start with just the barbell (20kg) and add weight gradually using small plates.

The landmine press builds real-world pressing strength that transfers to everything from pushing a car to playing badminton. Add it to your programme and your shoulders will thank you.