Primary
Shoulders
Secondary
Triceps, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
See how Kneeling Landmine Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The kneeling landmine press combines the shoulder-friendly angle of landmine pressing with the leg-free position of kneeling. Without your legs available to assist, your core and shoulders handle the entire load. The angled pressing path is gentler on shoulder joints than vertical pressing.
When to use it
Use for core-focused pressing.
Who it's for
Intermediate lifters looking to progress their training.
Kneel on a pad directly in front of the landmine. Keep your hips extended and core braced—don't let your hips sag or push forward. The bar should travel in a natural arc from your shoulder to overhead. If it feels awkward, adjust your distance from the landmine.
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Set up a barbell in a landmine attachment.
Kneel in front of the landmine.
Hold the end of the bar at shoulder height.
Press the bar up and forward.
Lower with control for optimal results.
Keep your core engaged.
Kneeling removes leg involvement.
The landmine arc is shoulder-friendly.
Great core engagement.
Single or double arm.
Use kneeling landmine presses when you want shoulder-friendly pressing without lower body involvement. They're excellent for building core stability alongside shoulder strength. Choose them over standing landmine presses when you want to remove leg drive from the equation.
Leaning back which reduces core engagement.
Changing your back position during the Kneeling Landmine Press can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
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 often creates compensations that shift work away from your Front shoulders. Reduce the load until each rep follows the intended path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Kneeling Landmine Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Kneeling Landmine Press
The Kneeling Landmine Press primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Kneeling Landmine Press include Triceps, Core, providing additional training stimulus. Stabilizer muscles engaged include Glutes, Hip flexors.
Our library labels Kneeling Landmine Press as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Kneeling Landmine Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Kneeling Landmine Press is a landmine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Kneeling Landmine Press include: Landmine Shoulder Press, Z-Press. These exercises target similar muscle groups as the Kneeling Landmine Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.