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The landmine press is a great exercise to add to your workout routine. It engages your core muscles and works your upper body.
This is a simple exercise to perform and can be done at a gym or at home using makeshift weights.
How to Do the Landmine Press
The landmine press begins with the bar being held on the shoulders in the normal forward, diagonal position.
The bar then moves to an inwardly moving sideways position, lowering the shoulders to initiate the movement.
At the bottom of the press, the bar is then moved back to the shoulders, again pressing the shoulders downward.
The extension during the exercise begins at the bottom of the movement, at the bottom of the forearm.
This is the only point where the elbows are raised, lifting the arms to the sides and pointing the hands upwards.
Benefits of the Landmine Press
The landmine press is a unique unilateral overhead pressing movement that can increase movement asymmetries, build scapular strength and stability, and improve overall shoulder health and development.
Better shoulder activation – Generally, the landmine press does not use much external or internal rotation of the shoulders, with the front squat movement being more external rotation of the shoulders.
The machine has a horizontal front loading and a horizontal side loading which activates and strengthens the anterior deltoid.
The horizontal movement also helps develop functional shoulder mobility which is a big advantage for bodybuilders and athletes that want to incorporate the shoulder press into their training.
Doing this exercise to work the shoulder muscles makes it more comfortable and stable to perform the overhead press by eliminating the stress of moving the hands in an elbow flexion/extension action.
Muscles Worked
- With the landmine press, you can get all of the following benefits:
- Increases shoulder strength and stability
- Improves posture and breathing
- Improved balance and coordination
- Increased functional mobility and range of motion
- Boosts metabolic activity
- Increases mobility in the arms and shoulders
- Improved shoulder health
- Builds shoulder strength and stability
With the landmine press, you can work your biceps, traps, and your delts. Specifically, you can do two different ways with this movement.
The first is to do the landmine press using only your arms, and the other way to do it is to use a dumbbell to get a resistance effect while engaging other muscles in the arms and shoulders.
Who Should Do the Landmine Press?
This is an excellent exercise for building shoulder mobility and stability. It’s also great for developing upper body stability and decreasing shoulder problems.
It’s is also an excellent exercise for building shoulders that don’t have an acute angle to the torso.
It’s an excellent exercise for benching, raising kettlebells, or any other upper body unilateral exercise that place the shoulders on an acute angle to the torso.