Landmine Press

Hold the end of the landmine with one or both hands in front of your chest. Keep your ribs down and brace your abs and glutes. Because the landmine press travels diagonally, your torso can easily follow the bar, so locking in your start position matters.

Press the bar up and forward on a diagonal, allowing your shoulder blade to move naturally without shrugging. Think of your front delt driving the bar up and forward for a smooth path.

Pause briefly with your arm extended, then guide the bar slowly back toward your chest. Control the return so your wrist does not bend back and your elbow does not flare too far out.

Think of your front delt and serratus working together to press the bar away. If it feels like only your arm is pressing, lower the weight and first find the sensation of driving forward from the front of your shoulder.

Overarching your lower back or pressing the bar too far away from your body shifts stress to your back and arms instead of your shoulders. Without allowing your shoulder blades to move, pressing only with your arms can take away the landmine press's comfortable path.

Inhale and brace your abs before pressing, then exhale slowly as you drive the bar away. Inhale as you return so your torso stays stable for the next rep.

The landmine's diagonal angle can be a big help on days when a straight press feels uncomfortable. Do not let that comfort make you relax your torso; start light, confirm that your shoulder blade moves naturally, and then add weight.