Landmine Press: The Shoulder-Friendly Pressing Alternative

If overhead pressing hurts your shoulders, and flat bench press causes pinching, the landmine press sits in the sweet spot between the two. The angled pressing path naturally accommodates most shoulder anatomies, making it one of the safest heavy pressing exercises available.

Why the Landmine Press Works

The angle

Traditional overhead press is vertical (180 degrees from horizontal). Bench press is horizontal (0 degrees). The landmine press is angled at roughly 45-60 degrees - a position that is naturally comfortable for most shoulder joints because it aligns with the scapular plane (the angle at which your shoulder blade sits on your ribcage).

Arc path

Unlike a barbell locked in a straight line, the landmine creates a natural arc as you press. This arc allows your shoulder to rotate naturally through the movement without being forced into positions that cause impingement.

Single-arm versatility

Most landmine pressing is done one arm at a time. This allows each shoulder to find its own path and eliminates the forced symmetry of a barbell that can aggravate a shoulder with different mobility than the other.

How to Set Up

Insert one end of a barbell into a landmine attachment. If your gym does not have one, wedge the end of a barbell into a corner where two walls meet (place a towel between the bar and wall to prevent damage). Load the other end with plates.

The Standing Landmine Press

1. Stand facing the end of the barbell, one foot slightly forward
2. Hold the end of the barbell at shoulder height with one hand
3. Press the bar up and forward in a smooth arc
4. Lock out at the top - your arm should be extended at approximately 45-60 degrees above horizontal
5. Lower with control to the starting position

Programming: 3-4 sets of 8-12 reps per arm. Rest 90 seconds between arms.

Variations

Half-kneeling landmine press

Kneel on one knee with the pressing arm on the same side as the kneeling knee. This eliminates lower body assistance and forces core engagement. Better for athletes who need pressing strength with trunk stability.

Two-hand landmine press

Grip the end of the bar with both hands, interlocking fingers. Press with both arms simultaneously. This allows heavier loads and is more of a chest/shoulder hybrid movement.

Landmine push press

Use a slight knee bend and hip drive to push the bar up. This allows heavier loads and develops overhead power. Useful for combat sports athletes who need to generate pressing force from the ground up.

Landmine floor press

Lie on your back with the barbell end above your chest. Press up. The angle is reduced but the floor limits your range of motion, making it a lockout-focused pressing variation.

Who Benefits Most

People with shoulder impingement who cannot press overhead without pain. The landmine angle bypasses the impingement zone for most people.

Athletes needing rotational pressing power - the single-arm nature develops anti-rotation core strength simultaneously.

Anyone looking for pressing variety beyond the standard bench and overhead press. The novel angle provides a different stimulus for the chest, shoulders, and triceps.

Equipment Note

Most gyms in Malaysia have barbells. Not all have landmine attachments, but you can improvise with a corner. Even budget gyms can accommodate landmine pressing - all you need is a barbell and some floor space near a wall.