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.
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.
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.
The Kneeling Landmine Press is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Kneeling Landmine Press, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 5-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Kneeling Landmine Press typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.