In this article, we’ll tell you how to do both the two-handed and one-handed landmine press, as well as explaining their benefits.
You’ll also be provided with 7 advanced alternative landmine exercises that will challenge your strength and core stability.
Contents:
- How to Do the Single Arm Landmine Press
- Single Arm Landmine Press Benefits
- How to Do the Two-Handed Landmine Press
- Two-Handed Landmine Press Benefits
- 7 Landmine Press Variations
How to Do the Single Arm Landmine Press
Often called the landmine shoulder press, this variation primarily targets the shoulders while also challenging core stability.
Set Up and Equipment
Secure one end of a barbell in a landmine attachment. If unavailable, place the barbell into a stable corner. To protect the wall, wrap the bar end in a towel. Load weight onto the free end.
Starting Position
- Hold the loaded end in one hand at shoulder height
- Stand with feet shoulder width apart
- Slightly lean towards the bar and brace your core
Execution
- Press the bar upward and slightly forward until your arm is almost straight
- Keep the bar path in line with your shoulder
- Avoid locking out your elbow fully to maintain tension and reduce injury risk
- Pause briefly at the top
- Lower the bar under control back to shoulder height
- Complete all reps on one arm before switching sides
Muscles Worked
- Primary: Deltoids, scapular stabilisers
- Secondary: Triceps, traps, obliques
Sets and Reps
Adjust based on your goal:
- Strength: 5 sets of 5 reps
- Hypertrophy: 4 sets of 8–12 reps
- Endurance: 2–3 sets of 15–20 reps
Single Arm Landmine Press Benefits
The single arm landmine press offers unique benefits due to its unilateral nature, improving strength, stability, and movement control.
Build Core Stability
Your core, particularly the obliques, works hard to stabilise your body during this movement. This improves balance, posture, and overall strength, all of which support better performance and reduced injury risk.
Research by Pandey (2019) found that core training significantly improved back and leg strength in cricket players, highlighting its importance for athletic performance.
Shoulder Development
As the bar stays in line with your shoulder, this variation places more load directly on the deltoids. It’s highly effective for building shoulder size while strengthening the scapular stabilisers.
With strong loading potential, it’s a great option for developing strength and muscle in a controlled pressing pattern.
Unilateral Training Benefits
Training one side at a time helps correct muscle imbalances, as each arm must work independently. This prevents your dominant side from taking over, which is common in bilateral lifts.
Weir’s study in the Journal of Orthopaedic & Sports Physical Therapy found that unilateral training can also improve overall bilateral strength.
Shoulder-Friendly Pressing
The angled bar path reduces the need for full overhead mobility, making this a safer alternative to traditional overhead presses. It’s ideal if you experience discomfort when lifting overhead but still want to build shoulder strength.
Acts as a Progression Exercise
The landmine press bridges the gap between bodyweight and free-weight training. It allows you to build pressing strength and confidence before progressing to more advanced overhead movements.
Exercise Variations
There are several single arm variations that increase difficulty, such as kneeling or resistance band versions. Adjusting load makes the exercise accessible for beginners while still offering progression options.
How to Do the Two-Handed Landmine Press
This variation allows you to press heavier loads safely, making it ideal for building chest strength and upper-body size.
Set-Up and Equipment
Secure a barbell in a landmine attachment or place it in a stable corner. Add weight plates to the free end.
Starting Position
- Hold the bar with both hands in front of your chest, interlocking your grip if preferred
- Stand with feet shoulder width apart
- Lean forward slightly and brace your core for stability
Execution
- Press the bar forward and upward until your arms are nearly straight, avoiding elbow lockout
- Pause briefly at the top and squeeze your chest
- Lower the bar under control back to your chest
- Repeat for the desired reps
Landmine Press Muscles Worked
- Primary: Chest
- Secondary: Triceps, deltoids, core
Two-Handed Landmine Press Benefits
The landmine press is a versatile upper-body exercise that builds muscle, strength, and stability while being easier on the joints than traditional pressing movements.
Hypertrophy
The landmine press allows you to load heavy weight, making it effective for building chest muscle. Increased resistance drives hypertrophy, helping develop a fuller, stronger upper body. It’s a solid choice if your goal is size and aesthetics.
Shoulder-Friendly
Compared to the bench press or overhead press, the landmine press places less strain on the shoulders. The angled bar path reduces the need for full shoulder mobility, making it a safer option if you experience discomfort while pressing.
Strengthens the Core
Unlike the bench press, this movement is performed standing, which forces your core to stabilise your body throughout. This increases activation in the obliques and improves overall balance and control.
Upper Body Strength
Alongside chest development, the landmine press strengthens the triceps and deltoids. Building upper body strength not only improves gym performance but also supports everyday tasks and reduces injury risk.
Exercise Variations
The landmine press offers a range of variations to increase difficulty and target different muscles. Adjusting stance, load, or adding resistance can make the exercise more challenging and keep your training varied.
7 Landmine Press Variations
#1 – Shoulder-to-Shoulder Landmine Press
This variation increases core demand by shifting the weight side to side, forcing your obliques to stabilise throughout.
Set Up:
- Secure a barbell in a landmine or corner and add weight.
Start:
- Stand shoulder width apart, holding the bar at one shoulder with both hands.
Execution:
- Press the bar up to the centre, then lower it to the opposite shoulder in one smooth motion. Alternate sides of each rep.
#2 – Landmine Twist
An advanced anti-rotation exercise that targets the obliques more directly than pressing variations.
Set Up:
- Secure and load the barbell.
Start:
- Stand slightly wider than shoulder width, arms extended, holding the bar to one side.
Execution:
- Rotate the bar across your body in a controlled arc, moving from one side to the other without pausing.
#3 – Banded Landmine Press
Adding a resistance band increases tension at the top of the movement, improving strength through the full range.
Set Up:
- Anchor the barbell and loop a resistance band under your feet and around the bar.
Start:
- Stand tall, holding the bar with both hands at chest height.
Execution:
- Press the bar forward and up, pause briefly, then lower under control against the band’s resistance.
#4 – Single Arm Banded Landmine Press
A more advanced unilateral option that challenges both shoulder strength and stability.
Set Up:
- Secure the barbell and attach a resistance band from your front foot to the bar.
Start:
- Adopt a split stance, holding the bar at shoulder height with one hand.
Execution:
- Press the bar forward in line with your shoulder, pause, then lower slowly while controlling the band tension. Switch sides after each set.
#5 – Kneeling Landmine Press
By removing lower body involvement, this variation increases focus on the chest and triceps.
Set Up:
- Secure the barbell and kneel on a pad.
Start:
- Hold the bar with both hands at chest height, torso slightly forward.
Execution:
- Press the bar upward until your arms are nearly straight, pause, then return to the start position with control.
#6 – Half Kneeling Landmine Press
This variation increases core activation while maintaining unilateral pressing strength.
Set Up:
- Secure the barbell and kneel on one knee.
Start:
- Hold the bar at shoulder height with the same-side arm as your kneeling leg.
Execution:
- Press the bar upward in line with your shoulder, keep your torso stable, then lower slowly. Swap sides after each set.
#7 – Landmine Squat Press
A full-body movement that combines lower body strength with upper body pressing.
Set Up:
- Secure and load the barbell.
Start:
- Hold the bar at chest height with both hands, feet shoulder width apart.
Execution:
- Perform a squat, then drive up and press the bar forward at the top. Lower back to your chest and repeat.
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References:
- Weir, J. et al. (1995). The effect of unilateral eccentric weight training and detraining on joint angle specificity, cross-training, and the bilateral deficit. Journal of Orthopaedic & Sports Physical Therapy. 5 (22), pp. 207-215.
- Pandey, P. (2019). Effect of core immovability training on trunk stability of cricket players. European Journal Of Physical Education And Sport Science. 9 (5), pp. 74-79.
