Landmine pressing is the perfect alternative to overhead pressing for training your shoulders, chest, and triceps without discomfort or injury.
► The Expert’s Guide To The Landmine Press: bit.ly/43Cb8Hi
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Pressing straight overhead is a sure way to build strong shoulders, but not everyone can do it safely and pain-free. What can you do, then, if the classic military press hurts your shoulders, or you can’t perform it with good form? Landmine pressing is the perfect alternative to overhead pressing for training your shoulders, chest, and triceps without discomfort or injury. In addition, it makes for an athletic workout that can help you throw, push, and punch harder.
| What Is The Landmine Press? |
The landmine press is a type of pressing exercise that has the bar moving on an arc, rather than straight up and down. “Imagine the barbell moving like the minute hand around a clock,” says David Otey, CSCS, a trainer, author, and gym consultant (@davidoteyfit on Instagram). You load one end of the bar into a tool called a landmine unit, which is basically a metal cylinder attached to a stand-or you can wedge it into a corner of your gym-and you lift the other end like you’re throwing a lever on a machine.
This roughly 45 to 90-degree arcing motion makes the exercise a unique combination of an overhead and chest press, and it will work the deltoids, pecs, and triceps accordingly, but it’s much easier to perform than a traditional barbell overhead press.
Either due to tightness in the shoulders and upper back, or previous shoulder injuries, many people-maybe even the majority of people-cannot press a bar straight overhead safely. They’ll hyperextend their lower back, press the bar out in front of them rather than straight up, or fail to get a full range of motion at the shoulder without discomfort.
| What Muscles Does The Landmine Press Work? |
The landmine press is arguably a full-body movement. It works all the pushing muscles in your upper body, and relies on your core and legs as stabilizers. Here’s a list of the major upper-body muscles involved, per Otey.
• Anterior deltoid (front of the shoulder)
• Lateral deltoid (side of the shoulder)
• Pec major (your main chest muscle)
• Serratus anterior (the finger-like muscles under your chest)
• Triceps brachii (the back of your arm)
• Rotator cuff (the stabilizer muscles in your shoulder joints)
• Rectus abdominis (your six-pack muscle)
• Obliques (the muscles on the side of your abs)
00:00 - Intro
01:18 - how to perform the landmine press
03:00 - half-kneeling landmine press
04:00 - tall-kneeling landmine press
04:47 - banded landmine press
06:08 - rotational landmine press
07:02 - landmine floor press
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