Kneeling Landmine Press
Primary
Shoulders
Secondary
Triceps, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Kneeling Landmine Press is a compound pushing movement that primarily targets your shoulders. Use for core-focused pressing.
Everything You Need to Know About the Kneeling Landmine Press
The Kneeling Landmine Press is a intermediate difficulty exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core-focused pressing. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Kneeling Landmine Press
Primary
Secondary
Stabilizers
Kneeling Landmine Press form guide
- 1
Set up a barbell in a landmine attachment.
- 2
Kneel in front of the landmine.
- 3
Hold the end of the bar at shoulder height.
- 4
Press the bar up and forward.
- 5
Lower with control for optimal results.
- 6
Keep your core engaged.
What are the best tips for the Kneeling Landmine Press?
Kneeling removes leg involvement.
The landmine arc is shoulder-friendly.
Great core engagement.
Single or double arm.
What are common Kneeling Landmine Press mistakes to avoid?
Leaning back which reduces core engagement.
A compromised back position during the Kneeling Landmine Press puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Poor positioning for optimal results.
During any pressing movement like the Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Not controlling the weight.
Loading more weight than you can control on the Kneeling Landmine Press forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Kneeling Landmine Press right for you?
Intermediate lifters looking to progress their training.
How to Program the Kneeling Landmine Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Kneeling Landmine Press?
Other Variations
- Half-Kneeling Landmine Press
- Tall Kneeling Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Kneeling Landmine Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use padding under knees.
- Control the weight.