Landmine Press
The Landmine Press is a functional shoulder exercise performed by pressing one end of a barbell upward at an angle while standing. This movement targets the anterior deltoids and upper chest while requiring significant core stability to resist rotation.
Because the Landmine Press follows a fixed arc, the resistance curve changes throughout the movement. The AI analyzes your RPE and performance data to determine if you are maintaining tension effectively or relying on momentum. Additionally, if your profile indicates previous shoulder discomfort or limited overhead mobility, the app prioritizes this exercise over vertical pressing variations to protect your joints while still driving strength adaptations.
Form Cues
- Stand with feet shoulder-width apart and a slight forward lean
- Brace your core tightly to resist twisting
- Keep your elbow tucked near your ribcage
- Press the bar forward and up to full extension
- Control the descent slowly back to the shoulder
- Don't arch your lower back to push the weight
- Don't let your elbow flare out to the side
- Don't twist your torso to generate momentum
- Don't shrug your shoulder at the top of the movement
Common Mistakes
- Hyperextending the lower back
- Rotating the hips or torso
- Flaring elbows too wide
- Using leg drive (unless intended)
Muscles Worked
This exercise primarily targets the anterior deltoids and the clavicular (upper) head of the pectoralis major due to the unique 45-degree pressing angle. It serves as an excellent anti-rotation core exercise, forcing the obliques and abdominals to stabilize the torso against the unilateral load, while the triceps assist in locking out the weight.
Primary
Secondary
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