Landmine Press for Shoulders

The landmine press is a pressing movement where you push one end of a barbell angled into a corner or landmine attachment. It is easier on the shoulders than traditional overhead pressing, making it ideal for lifters with shoulder issues.

Why Landmine Press Is Shoulder-Friendly

The angled pressing path naturally follows a more comfortable shoulder trajectory than straight overhead pressing. The arc of movement keeps your arm slightly in front of your body, reducing stress on the shoulder joint.

Setup Options

If Your Gym Has a Landmine Attachment

Simply slot the barbell in and you are ready. Most well-equipped Malaysian gyms have these.

DIY Landmine (Most Malaysian Gyms)

Wedge one end of a barbell into a corner where two walls meet. Place a towel to protect the walls. This works just as well as a dedicated attachment.

Exercises

Single-Arm Landmine Press

Stand facing away from the pivot point, bar at shoulder height in one hand. Press at a ~45 degree angle. 3 sets of 8-10 per arm.

Double-Arm Landmine Press

Hold the end of the bar with both hands at chest level. Press forward and up. Great for upper chest and shoulders. 3 sets of 10-12.

Landmine Squat to Press (Thruster)

Hold the bar at chest level. Squat down, then drive up and press simultaneously. Full body conditioning exercise. 3 sets of 8-10.

Programming

Use landmine press as:

• Main press replacement if overhead pressing causes shoulder pain
• Accessory after bench press for upper chest and anterior delt
• Warm-up movement before heavy pressing to groove the pressing pattern

Start with just the bar (20kg) - the leverage makes even the empty bar surprisingly challenging.