Primary
Shoulders
Secondary
Triceps, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Push
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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.
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.
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.
MySetPlan places Kneeling Landmine Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Kneeling Landmine Press
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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.