The landmine press is an effective upper-body pushing exercise that builds strength and muscle mass in the shoulders, triceps, scapula, and core. The landmine press can be performed one arm at a time (unilaterally) or bilaterally by gripping the barbell with both hands.

Landmine exercises are a mix of horizontal and vertical movements, training in-between zones of different muscle groups. This angle and versatility of the landmine press allow you to train heavily in the tall kneeling, half-kneeling, and standing positions. This results in better upper body strength and bulkier shoulders.

The landmine press is one of the best shoulder exercises that you’ve probably never heard of. During the landmine press, you literally kneel on one knee and press a loaded barbell (with weight plates) from its sleeve. The opposite side of the barbell is secured by a lever-based landmine attachment, which also guides the vertical movement.

Here’s how to perform a standing landmine press: Stand with your feet hip-distance apart. Hold the barbell in front of your chest. Engage your core and glutes. Hinge at your hips to lean forward slightly. Press the barbell straight up until your arms are fully extended. Engage your core muscles as you hold this position for 1 or 2 seconds.