Landmine Press

shoulders, triceps, upper chest, coreBarbell, T-Bar Row

An angled pressing pattern for the shoulders, upper chest, and core. Easier on the shoulder joint than strict overhead pressing while building solid pushing power.

How to do it

1Stand in front of the landmine with feet shoulder-width apart, leaning slightly forward into the bar.

2Grip the end of the barbell at shoulder height, keeping your elbow tucked underneath.

3Brace your core and keep your spine neutral.

4Press the bar up and forward along its arc until your arm is fully extended.

5Lower the bar back to your shoulder under control.

Common mistakes

Arching your lower back excessively as you press, jamming your lumbar spine.

Flaring your elbow wide out to the side, stressing the shoulder joint.

Using leg drive or body momentum instead of strict upper-body force.

Breathing

Inhale as you bring the bar back to your shoulder; exhale as you press forward and up.

Make it harder or easier

To scale down, use both hands to press the bar.

To scale up, perform single-arm presses from a half-kneeling position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.