📋 How to Do?
- Load one end of the barbell into a landmine attachment, kneeling or standing with the free end plate at chest height and core braced.
- Press the end forward and upward in a smooth arc, extending fully while rotating slightly for delt engagement.
- Lower controlled back to start, resisting the pull, then switch arms for balance.
- Perform 3 sets of 10 reps per side, emphasizing the arc path.
Start kneeling for added stability in landmine presses, keeping core tight to prevent rotation, and it's ideal for shoulder issues with its natural path. Warm up with band dislocates for mobility. Alternate sides evenly to avoid asymmetries.
💪 Working Muscles
Primary: Anterior Deltoids (flexion in arc); Secondary: Triceps (extension); Upper Pecs (press assistance); Core (anti-rotation)
Equipment Needed: Barbell, landmine attachment
Difficulty: Intermediate
✨ Benefits
Landmine presses are gentle on joints with unilateral focus for balance, versatile for standing or kneeling in shoulder rehab routines. They enhance delt power without overhead lockout risks. See 15–20% stability improvements in 4 weeks.
🔥 Burned Calories
Burns Approx. 50-70 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, suitable for shoulder rehab
Common Mistakes
- Forcing a straight arm path, which negates the arc benefit and increases shoulder torque.
- Twisting the torso during press, creating imbalances and core strain.
- Selecting too heavy a load, leading to form breakdown and reduced activation.
