Landmine Press
The landmine press is an angled single- or double-arm press using a barbell anchored at one end. It works your shoulders, with triceps and abs assisting. The arcing path is often easier on cranky shoulders than strict overhead pressing, making it a solid pick when vertical pressing feels rough.
Muscles worked
The landmine press trains the shoulders, with triceps, abs helping.
Weekly sets for shoulders
Hard sets per week that Swole.fit plans for shoulders, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the landmine press
- 01Anchor one end of the barbell, load the other end and stand facing the sleeve.
- 02Hold the end of the bar at shoulder height with one or both hands, elbow tucked slightly forward.
- 03Stagger your stance or stand square, then brace your abs and squeeze your glutes.
- 04Press the bar up and forward along its arc until your arm is straight and you reach slightly forward.
- 05Lower the bar under control back to your shoulder and repeat.
Coaching cues
- Press up and out
- Reach at the top
- Ribs down, stay tall
Common mistakes
- Leaning back to press turns it into an incline push with your lower back, so stay stacked and braced.
- Flaring your elbow straight out to the side strains the shoulder, so keep it about 45 degrees from your body.
- Stopping short of lockout cuts the shoulder work, so press until your arm is long and your shoulder blade moves forward.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers compound lifts toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Landmine Press alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your landmine press free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.